"Lift Heavy Sh*t" is a common mantra for midlife women and for those looking to get on top of their midlife and menopausal weight gain. But what if you've NEVER lifted weights or even subscribed to any formal exercise schedule? What if exercise was never your jam and the thought of getting started is terrifying?
My mantra as a fitness trainer with over 30 years in the industry is "to start where you are at". It sounds soft and it's meant to be because as women, we are often too hard on ourselves, especially when we feel we don't match up to the media standards of the ideal body size and shape. If there is one thing menopause has taught me, is that my body being able to move, lift, push, pull, hike, swim, jog and more, is a gift. This is something I do not want to lose and would love to hang on to for the rest of my life. It represents freedom and independence, and that feeling is irrespective of my body size and shape.
Whether you are a complete beginner or have had a long history with exercise, and for whatever reason you have stopped, I'd like to help you get back to some movement that lights you up and inspires you to take care of yourself. Here's why you should
Exercise is not just about weight management. It's a powerful tool for managing menopause symptoms and improving overall health. Recent studies show that exercise is more effective than medicines in managing mental health during menopause - to read more, check out this blog post
The number one health challenge for women over the age of 50 (and post menopause) is cardiovascular disease. Exercise - both cardio and strength training - has been shown to reduce the risks.
My TIPS to get your mojo back with exercise Staying motivated to exercise consistently after a break can be challenging, but with the right strategies, you can reignite your passion for fitness. Here are some effective tips to help you get back on track, whether you're a beginner or a more experienced exerciser.
Accept the break
Acknowledge that taking a break is normal and doesn't mean you've failed. Acceptance can relieve pressure and help you move forward without guilt. As I mentioned - start where you are at.
Start slowly
Ease back into your routine with shorter, manageable workouts. Aim for 10-15 minutes initially, focusing on activities you enjoy. This approach prevents overwhelming soreness and encourages you to continue. Note that fluctuating oestrogen levels will impact on muscle soreness and your ability to recover. Be kind to yourself. If you need a break, take the break!
Use the 5-minute rule
Commit to just five minutes of exercise. Often, once you start, you'll feel motivated to continue beyond that initial time frame. This technique helps reduce the mental barrier of starting a longer session. And interestingly, short bursts of workouts can elevate dopamine which can put you in a good mood. Mood swings anyone?
Schedule your workouts
Treat your exercise sessions like important appointments. Choose specific days and times that fit your routine, making it harder to skip them. Consistency is key in establishing a new habit.
Find a workout or accountability partner
Working out with a friend or joining a class can significantly boost your motivation. The social aspect makes exercising more enjoyable and holds you accountable. It also ticks the box for "community" as one of my recommended pillars of health during this life stage.
Set achievable goals
Start with small, realistic goals that gradually increase in difficulty as you regain your fitness level. Celebrate your achievements to keep yourself motivated. If you have never strength trained before, start with bodyweight movements. Then, add in some resistance bands and light dumbbells. As these start to feel manageable, increase to heavier weights.
Mix it Up
Variety keeps things interesting! Try different activities such as walking, cycling, yoga, or group classes until you find what excites you. Changing your routine can prevent boredom and enhance motivation.
Prepare ahead
Make it easier to stick to your plan by preparing the night before—pack your gym bag, lay out workout clothes, or set reminders on your phone. This reduces friction in your morning routine.
Track your progress
Keep a journal or use an app to log your workouts and feelings after each session. Noticing improvements in mood, energy levels, or physical capabilities can reinforce your commitment. (The Sexy Ageing App has personalised workouts for all fitness levels)
Reward your progress
Create a reward system for reaching milestones in your fitness journey. This could be anything from a new workout outfit to a relaxing spa day—whatever feels rewarding to you.
Remember, it's never too late to start or restart your fitness journey. Listen to your body, progress at your own pace, and celebrate every small victory along the way. Your future self will thank you for the investment you're making in your health today. By incorporating regular exercise into your routine, you're not just working towards a fitter body; you're embracing a lifestyle that supports healthy aging. For more resources on the benefits of exercise in midlife and to support menopause, check out these podcast episodes: My Personal Fitness Trainer and Menopause with Marlon Woods The No-BS way to exercise in Midlife with Nikki Ellis
Tracy Minnoch-Nuku is the host of Sexy Ageing - the Podcast, the author of My Menopause Memoir and the creator of the Sexy Ageing Fitness and Lifestyle APP to support Midlife Women's Health. She is also an experienced educator and speaker with over 30 years as a fitness educator internationally for Les Mills, Fitness First Asia and FireFit. Tracy brings her wealth of knowledge in fitness, nutrition and wellness into tangible tools to support women in the menopausal life stage.
.
.
Comentários