Menopause & Movement: A Kinder Approach to Strength and Energy

Peri-menopause and menopause can feel like your body is rewriting the rules with energy shifts, sleep changes and sometimes, a little extra weight. You’re not imagining it. As oestrogen levels drop, your body changes how it stores fat, especially around the tummy. Combine this with stress hormones and changes in insulin sensitivity, and that midsection weight can start feel stubborn and difficult to shift.

Low-impact workout: Barre

The good news? Gentle, intentional movement can help you feel stronger, lighter and more at home in your body.

Of course nutrition is very important, so I recommend eating a balanced whole food diet, avoiding processed foods and limited alcohol. Additionally, including movement that supports stress management is hugely important in managing your cortisol levels (stress hormone).

Low-Impact Movement

To support the parasympathetic nervous system low-impact workouts help you maintain a rest and digest state. Types of low-impact movement can include walking, swimming, Reformer Pilates, Barre or Yoga which are all gentle on joints and the pelvic floor, yet powerful for supporting flexibility, mood and daily energy. On days when you feel tired or achy, low-impact choices keep you moving without pushing too hard.

High-Impact Movement

Spin, jumping, running, plyometrics or short high-intensity bursts when approached with care can help protect bone density and spark your metabolism. High-impact workouts are great for cardio, but it’s important to be mindful of your stress response elevating during these types of workouts. When our cortisol spikes and continues to stay high, we are in stress response. This can then lead to further mid-section weight gain, especially when we have not created balance or managed our stress response. One or two short sessions a week can make a difference for cardiovascular health, but I recommend a combination of both low and high impact workouts.  

Supporting a Healthy Midsection

• Strength training: Keeps muscles strong and metabolism steady.

• Movement variety: A blend of low and high impact workouts keep the body challenged and balanced.

• Stress relief: Breathwork, gentle yoga or quiet time help calm cortisol bringing you back to the parasympathetic nervous system.

• Balanced eating: More whole foods, fibre and protein; less processed sugar.

• Restful sleep: Your body repairs and regulates hormones overnight.

  
  

Finding Your Balance

Balance is key especially when it comes to managing your stress levels. I recommend low-impact movement most days with high-impact sprinkled in when it feels right and plenty of compassion for yourself along the way - that’s the key for feeling good now and strong for years to come.

Menopause isn’t the end of vitality - it’s the start of a new, wiser relationship with your body.