Fitness in Your Forties and Fifties: Four things to Focus on

This topic really hits home for me.  I have had the advantage through my training and experience as a physical therapist, to learn extensively about the human body.  This has also taught me about my body – which puts me at an advantage when it comes to health and fitness. I am also the only physical therapist certified as a Menopause Practitioner through the National Menopause Society. My menopause certification was born from a long expensive course, where I first learned the depth of menopause and changes. I was fascinated – but also frustrated that I would have never have gotten this much education on menopause without seeking it out on my own. 

Because of this, I feel strongly about helping other women better understand what to expect during this stage of life and how to support their bodies through it. One of the biggest complaints during this time span are the physical changes that occur such as increased abdominal fat, loss of lean muscle mass, overall weight gain and bone loss.  

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These four groups of exercises are based on those and are also what I use to build my workouts around.  

CORE Strength

Changes in estrogen levels lead to changes in adipose (fat) tissue distribution changes, most notably in the abdominals. Core strengthening, especially early in perimenopause, can help combat the physical changes in appearance this creates. Low back and hip girdle or joint pain also becomes more prevalent during these years. Strength from both your core and transverse abdominals improves trunk stability and will minimize or even resolve this pain.

Lift Heavier Weights 

Declining estrogen leads to a loss of muscle mass at rates of 3-8% per decade after 30. Lower estrogen levels also cause reduced endurance and lead to increase muscle stiffness and pain. Lifting heavier weights, helps to not only decrease this loss but will also improve muscle mass. This helps to change body composition, improve metabolism and better support your joints. Bone density also decreases by 20% in the first 5-7 years post menopause, but loading your skeletal system with weights will help reduce these effects and help with bone building.

HIIT Workouts

One of the biggest complaints during this transition and post menopause is weight gain. Changes in estrogen levels, sleep patterns, cortisol, and insulin resistance to name a few create the perfect storm to add weight and also make it harder to get rid of.  HIIT workouts have been shown to be one of the best ways in females at this age to lose weight. You can do this with literally anything. A walk to jog/sprint outside, varying speeds or resistance on a bike, performing a floor workout with plyometrics. Many of these workouts double with weight training and also add loading from jumping or running; which helps improve muscle mass and bone building too.

Yoga and Stretching

Take time to stretch. This is never the fancy part of a workout that the majority of people love, but it works muscles in a different way and is so important. Women are more susceptible to tendinopathies (gluteal, lateral epicondyle, plantar fascia etc.) during transition and after menopause (remember the effect of estrogen on our muscles?).  Postural changes from prolonged sitting, gravity and aging also progress around now.  Changes in sleep patterns and hormones (family responsibilities, career and more!) feed into increasing cortisol levels which feeds back into mood, weight, sleep, fatigue, and pain in a continuing cycle. Taking time to do yoga, or mindfully stretch and breathe, can help to calm your nervous system, and over time improve sleep, mood and decrease cortisol levels too. Sometimes aggressive workouts feel like they get out steam – and they do! – but they can also feed into your body’s perceived stress if they are not balanced.