Maintaining a regular fitness routine during menopause can be a challenging endeavour. The presence of sleepless nights and hot flashes often poses a significant hurdle in mustering the motivation to engage in physical exercise. Nevertheless, it is universally acknowledged that maintaining a healthy and active lifestyle can significantly aid in the management of menopausal symptoms and contribute to an overall improvement in mood.
The insights of Kate Rowe-Ham, a distinguished menopause fitness expert and author of the acclaimed book, Owning Your Menopause: Fitter, Calmer, Stronger in 30 Days, are particularly illuminating in this regard. Rowe-Ham asserts that the pursuit of fitness and health during menopause need not be an intimidating task. Instead, the key lies in embracing the right mindset, attuning oneself to the signals of the body, understanding personal objectives, and adapting lifestyle habits to suit individual needs.
It is a common experience for many women to find their existing exercise regimens to be ineffective during menopause, prompting them to excessively increase their workouts and restrict their dietary intake. However, Rowe-Ham emphasizes that such actions only serve to exacerbate bodily stress and accentuate prevailing symptoms. She advocates for the importance of attuning oneself to the body’s needs, comprehending its true requirements, and tailoring workouts accordingly. This approach not only saves time but also renders workouts more enjoyable, effective, and sustainable.
Rowe-Ham’s proposed simple habits offer a practical means to bolster health and resilience during menopause:
1. Commence the day with a positive mindset, a stretch, and a glass of water
Prior to commencing physical activity, it is imperative to acknowledge and accept bodily changes, as well as reflect on personal fitness goals. Endeavouring to initiate multiple changes simultaneously could prove overwhelming, thus the importance of exercising patience and self-compassion. A brief stretch and consumption of water in the morning can lay the foundation for a positive tone throughout the day.
2. Execute the exercise routine in the morning
Pursuing physical activity in the morning contributes to consistency in one’s fitness regimen, as the vicissitudes of the day often present plausible reasons to forego a workout. Even a leisurely walk can yield substantial benefits, with an optimal target of approximately 4,000 steps each day.
3. Prioritize protein consumption at every meal
The intake of protein is pivotal during menopause, serving to facilitate recovery and repair, sustain and regenerate tissues, fortify the immune system, and forestall muscle loss. Striving to consume 1 to 1.2 grams of protein per kilogram of body weight across three meals, coupled with a balance of fibre, leafy greens, and complex carbohydrates, is deemed essential.
4. Engage in weightlifting
Resorting to weight training on a frequency of 3 to 5 times per week yields strength gains and renders bodily movement more gratifying. This constitutes a foundational component of preserving health and resilience during menopause.
In conclusion, achieving and sustaining fitness and wellness during menopause is an attainable objective with an appropriate approach. By heeding the cues of one’s body, discerning personal objectives, and adapting lifestyle practices, the incorporation of exercise can assume an enjoyable and efficacious role within one’s routine. These unpretentious habits, as espoused by Kate Rowe-Ham, present a pragmatic pathway to preserve health and resilience throughout this phase of life.
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