As part of our Lunch & Learn series we were joined by Sally Bolton, Health and Fitness Coach of the Henpicked Menopause Training Network.
Do you know why it’s so important to move and exercise during menopause? Or how they positively impact mental health? Sally gave us her top tips on the best ways to get moving.
Henpicked: What are the benefits of movement and exercise?
Sally Bolton: There are really so many. A lot of people notice weight gain around menopause, and exercise and movement can help to rev up our metabolism. This means we burn calories more efficiently, so is good for losing and maintaining weight.
Menopause generally happens around midlife, which is where some of our functions are beginning to decline. We can notice sarcopenia, where muscles start losing their strength, and a weakening of our bones which in some cases can lead to osteoporosis. Exercise and movement can slow these processes down considerably.
It’s also great for our mental wellbeing. There’s a lot of evidence which shows how exercise can help with anxiety and depression. Plus it can help us to sleep, which is another challenge of menopause! For me, exercise is also a form of meditation, putting you right in the present moment.
Henpicked: It can be hard to get motivated sometimes – what would you recommend?
Sally Bolton: Yes, so often there’s an internal battle, you’re tired, you’ve had a long day and so on. But nobody ever regrets doing some movement once they get started. I always recommend having a buddy to give you some accountability. If you’re meeting someone or are part of a group you’re far more likely to show up.
Henpicked: The gym isn’t for everyone, and can be expensive. What are the alternatives?
Sally Bolton: The number one exercise for me is walking. It’s so accessible. If you’re not used to exercising then start small. Find a time that’s convenient to you and give yourself a mini goal, like walking for five minutes. You then start to create a new neural pathway and think ‘actually, that was okay, I could probably do more.’ So then you might do ten minutes and each times starts to breed more motivations.
There are huge benefits to walking, and you can go alone, join a group, walk with a friend, take the dog out… you’re taking in nature which is good for your mental health, and it’s a great physical weight-bearing exercise.
There’s often a notion that you have to go to a gym to be ‘properly’ exercising, but they were shut for two years during the pandemic and we managed. There’s loads you can do from home online. If you’re just getting started and you feel self conscious this is a good way to get going.
Henpicked: What would you say is an optimum exercise programme?
Sally Bolton: You need to find an exercise you love and that you’ll do consistently or long term. And try not to compare yourself to others, as doing anything is always better than nothing.
But to talk optimally, I would recommend some strength training as this is really beneficial for menopausal women because it helps to build and maintain muscle mass. By the age of 30 we lose 3-8% of our muscle mass per decade and when we reach 60 this rises to 8-10%, and strength training is the only way to prevent that.
Essentially this means that you’re pushing against something, which can even be your bodyweight. If you’re a beginner try a bodyweight squat or a pressup, these are still very effective. Don’t underestimate things because they’re simple! Also to add, if you haven’t exercised for a while or you have any injuries or underlying conditions it’s a good idea to get checked out by a qualified physiotherapist, who can recommend a specific regime that’s right for you. With injuries, if you don’t exercise the muscle can waste, but you need to make sure you’re doing the right thing.
Add into the mix some walking, and then some kind of restorative exercise, such as yoga or Tai Chi. This helps calm our nervous system and keeps you grounded, which can help if you’re struggling with anxiety, depression or stress. Even gentle walking can help again here, and meditation is also great.
Henpicked: What frequency would you recommend?
Sally Bolton: This is really personal. If you’re new to exercise then start slow and steady and don’t overdo it, if you’re more advanced you can handle more. Really, it’s as much as you can do comfortably without it having an adverse effect. Again, if we’re talking optimum, then three times a week for strength activity and a daily walk if you have time, plus one restorative session a week. It’s about finding the time and what you can comfortably fit in. I would prioritise the strength training and walking, as they have so many benefits.
You can get trackers to monitor your exercise levels and steps, which are good as a motivator sometimes. But don’t get too obsessed with these, we can sometimes be hard on ourselves if we haven’t done as much as we think we should. As long as you’ve moved, that’s always better than nothing.
Henpicked: Is there a particular type of cardio you’d recommend?
Sally Bolton: There are lots of different forms, from high intensity to a more moderate pace. For the majority of women going through menopause then a moderate pace is best. It can help with heart health and reduce the build up of fat around our abdomens and organs. The high intensity workouts aren’t particularly beneficial at this stage of life, but of course if you enjoy it then do it! Walking is also a good cardio exercise. I know I keep mentioning walking, but people so often underestimate its benefits.
We do often notice more fat around our middle during menopause. This is likely because as our main form of oestrogen starts to decline, our bodies look for another, which is found in the fat cells particularly around our middle, so it starts to produce more of them. Cardio at a moderate pace can help with this, along with looking to your nutrition and sleep. There’s no quick fix or spot-reducing exercise, unfortunately, but long term you will notice benefits.
Henpicked: A lot of women find they can’t exercise like they used to. What would you say to them?
Sally Bolton: Your body is likely to want more rest days than before, but that’s not anything to worry about. Your body is changing but you can still look and feel fantastic at any age, even if you’re just getting started. I know people in their 70s who love to do yoga, for example, having not done it earlier in life.
Sally Bolton has been a health and fitness coach since 2009 and over the last 2 years she has specialised in menopause health.
Since then she has delivered training to private groups of women, educating them on menopause and how to manage symptoms through their lifestyle habits.
Sally is a Henpicked: Menopause Workplace Trainer and has delivered colleague and manager training in various organisations including the education sector, charities and other professional services.
Her mission is to educate and support as many individuals and organisations as possible, to help raise awareness, break the taboo, and normalise the conversation around menopause. She believes that it is important for everybody to have a level of understanding, so we can all support each other through something that is inevitable for 51% of the population.
