Menopause brings about a plethora of physical and psychological changes, making this life stage challenging. While hormone replacement therapy is a common remedy, research shows that exercise can have a significant impact on managing menopause symptoms. In addition to energetic cardio workouts, a routine of weight training and stretching is now recognized for its benefits in alleviating discomfort.
Caroline Idiens, known as @carolinescircuits on Instagram, suggests including a thorough warm-up and cool-down in your workout routines. Mobilizing joints and warming up muscles are crucial, especially with the decline in estrogen levels during menopause. Spending 5-10 minutes on dynamic stretches can lubricate joints and muscles, promoting flexibility and reducing joint pain commonly experienced during this stage of life.
Incorporating strength training into your fitness routine is essential for managing your waistline, improving posture, and overall health during menopause. According to Caroline, resistance training is vital for bone health, muscle mass, metabolism, and mental well-being. Lifting weights can help combat menopausal weight gain, while also reducing stress and anxiety, which are common during this phase of life.
While cardio can boost your mood, Caroline suggests limiting high-intensity sessions and focusing on activities like walking for both physical and mental benefits. She recommends incorporating activities like walking into your routine for the benefits of being outdoors and connecting with nature. Additionally, yoga and pilates are excellent for relaxation, stress relief, flexibility, and full range of movement for the muscles.
Centering your workouts around functional fitness can help manage weight, strengthen muscles, and support daily movements. Caroline emphasizes the importance of future-proofing your body by engaging in exercises that mimic everyday activities like gardening, housework, and carrying children or grandchildren. By incorporating functional movements, you can stay injury-free and maintain mobility as you age.