The last couple of days have been warmer and brighter, even in Yorkshire! With spring in the air now is the time to ditch the Christmas pounds and embrace a little midlife movement. Are you ready to join me?
Why is movement important in midlife
Physical activity and movement are important for overall health and well-being, especially in midlife. Regular exercise can help to maintain or improve cardiovascular fitness, muscle strength, flexibility, and bone density. It can also aid in weight management, stress reduction, and the prevention of chronic diseases such as diabetes, heart disease, and certain types of cancer. Additionally, regular physical activity can help to improve cognitive function, mood, and sleep quality. It’s a no-brainer!
The best forms of exercise in midlife
There are many forms of exercise that can be beneficial for people in midlife, but the best forms of exercise will depend on an individual’s specific needs and preferences. I’m fundamentally lazy and hate group exercise. I prefer to walk, but do need to add weight baring exercise to maintain my muscle mass. (Or lack of!)
- Aerobic exercise, such as brisk walking, cycling, swimming, or dancing, is a great way to improve cardiovascular fitness and endurance.
- Strength training, such as weightlifting, bodyweight exercises, or resistance bands, can help to maintain muscle mass and bone density, as well as improve overall strength and balance.
- Flexibility exercises, such as yoga or stretching, can help to improve range of motion and reduce stiffness.
- Balance exercises, such as tai chi or single-leg exercises, are important for fall prevention, especially as we age.
It is also important to include variety in your workout routine, and find something you enjoy, as it will make it more likely for you to stick with it in the long term.
Muscle Loss during the menopause
Muscle loss is common during menopause. This is due to a combination of factors, including hormonal changes, decreased physical activity, and ageing.
During menopause, levels of estrogen decrease, which can lead to muscle loss and weakness. Additionally, as we age, our muscles naturally lose mass and function, and this process is accelerated during menopause.
This muscle loss can have significant consequences, including decreased strength and mobility, increased risk of falls and fractures, and decreased overall health and quality of life.
Strength training and resistance exercise are particularly important for preventing muscle loss during menopause. Regular strength training can help to maintain muscle mass and strength, and may also improve bone density. Additionally, a well-rounded exercise program that includes aerobic, strength, flexibility and balance exercises is recommended.
It’s also important to maintain a healthy diet that is rich in protein, which can help to support muscle growth and repair.
Sources of Protein
Protein is an essential nutrient that is important for maintaining and building muscle mass. Some good sources of protein include:
- Meat, poultry, and fish
- Dairy products
- Beans and lentils
- Nuts and seeds
Getting started
It can be difficult to know where to begin or to motivate yourself. Try to set realistic goals, start small, be consistent, track your progress or consider hiring a professional trainer.
Remember to listen to your body and don’t push yourself too hard, especially when starting. Consistency is key, aiming for a moderate intensity, and gradually increase as your body adapts.
Do you plan to embrace midlife movement this spring?
Enjoy and keep going!
Much love,
Charlotte x
Please remember, it’s important to consult your GP before beginning a new diet or exercise routine, especially if you have any pre-existing health conditions.
To learn how to boost your levels of vitamin D during the winter months click here.
