If you’re currently experiencing perimenopause or menopause, you’ll know that the list of could-be symptoms is vast and sometimes surprising, from the famous hot flushes and mood swings, to the lesser known insomnia and joint pain. (For more on symptoms to look out for, read our journal article How to Prepare for Perimenopause.)
Whatever you’re up against, the physiological and psychological changes will undoubtedly be impacting your workouts. The good news is that you can – and should! – continue to enjoy your fitness journey.
Strength is in the spotlight
The hormone oestrogen is a huge player when it comes to our physical health, as it helps maintain muscles and supports recovery after exercise. As oestrogen levels decline, lean muscle mass (and therefore strength) decreases. Women can also experience an increase in fat deposition, a slowing of the metabolism and reduced bone density.
If you’re used to seeing particular results from your workouts – for example, an ability to conquer a certain number of rounds before fatigue, or even how you look in your leggings – then you may notice it’s harder to predict your performance or physical shape as you transition through this phase.
“Working with resistance is key, whether it’s with your own body or weights,” says movement expert and Heartcore founder Jessie Blum. “It’s essential for maintaining muscle mass and bone density and, just as importantly, for feeding into a good routine that will positively impact your sleep and emotional health.”
Nutrition is as important for muscle and bone health, with protein and good gut bacteria coming to the fore. For more advice in these areas, see Finding Strength in Menopause and 5 Tips for Good Gut Health.
Motivation may falter
Insomnia, fatigue, anxiety and low mood are all key symptoms of perimenopause and menopause – a pretty toxic cocktail of challenges! So if you’re stuck in bed wondering why you can’t make that Coreformer class you used to love, know that it’s not you.
“The important thing is to recognise how you feel and adapt your routine rather than abandon it,” cautions Jessie. “I truly believe there’s not a single time when you exercise that you won’t feel better for it. It can be a 10-minute breath session, some mobility work, or a 30-minute run. Start small and build it back into a routine. The routine is the key.”
Fluctuating hormones can really leave you feeling floored. So no judgement if you simply can’t make it to class, but a brisk walk can be a low-impact way to maintain movement in those times.
Emma Bardwell, a leading UK menopause nutritionist has some advice for those difficult periods: “So many women are stretching themselves too thinly and prioritising others over themselves,” she says. “It’s not always possible, but try to add some space in your day or evening that’s just for you. Whether it’s a bath, 5 minutes of breath work, journalling or just staring out the window in silence, it’s vital to get some alone time in order to feel strong in yourself.”
You may feel achy
Joint stiffness, sore muscles and general bodily aches and pains can stall your workouts during the menopause. These changes are again triggered by the decline in oestrogen, which impacts the body’s inflammatory response.
Movement may feel uncomfortable, and it’s tempting to stop altogether. But we all know no good can come of that. The key is to listen to yourself and to pull back when you need to.
Pilates is a fantastic way to support your strength and flexibility during this transition. Reformer Pilates is particularly beneficial (such as Heartcore’s Coreformer classes) as it offers an enhanced range of motion and support, with added resistance from the ropes. The cushioning of the platform is kinder to joints, especially the wrists, and the gliding of the carriage helps deepen the movement.
Pilates on the mat with added infrared heat, if you can get access to it (such as the Infrared hot Pilates class at Heartcore’s Bayswater studio), can also be a game changer.
“Infrared heat is proven to come with a number of health benefits, including helping to reduce inflammation in the body and boosting the metabolism,” says Jessie. “Try working out in infrared heat or having an infrared sauna. A cold shower is also a great way to reduce inflammation, relieve pain, improve circulation and reduce fatigue.”
For some relief right now, Jessie suggests a simple but effective stretch.
“A seated butterfly can really help ground and relieve. Sit on the floor with the palms of your feet together. And if you feel comfortable, add a forward bend, stretching your arms out to the ground in front of you. It’s a great way to stretch through the hips.”
For a beautiful spinal mobility flow see Jessie’s video here, or follow along below.
SPINAL MOBILITY FLOW
Start at the top of your mat, feet hip-width apart.
1. Standing backbend // On your inhale bring your hands above your head, palms together in prayer and take a gentle backbend. Exhale to fold forwards, drawing your hands down the body to the ground, or your shins, and let your head hang heavy. Inhale rising up to a flat back, gaze towards the top of the mat, exhale folding back down to the floor.
2. Side bend // With fingertips to the ground and right knee slightly bent, take a deep inhale and open your left arm up to the sky, taking your gaze with it. Circle your wrists in both directions, before bringing your arm back down to the ground as you exhale, nose to knees.
3. Low lunge with backbend // Inhale your right foot back to a low lunge. Place your knee to the ground, raise your arms to the sky and take a gentle backbend. Exhale your hands down to the ground either side of your front foot, straighten your right leg and slowly rock forwards and backwards.
4. Runners lunge with hamstring string stretch // Inhale returning your right knee to the ground and raising your arms to the sky with a gentle backbend. Straighten your back leg bringing your hands to the ground either side of your front foot, gaze forwards. Exhale straightening your left leg, gaze to knees. Inhale bend your left leg to return to your low lunge. Exhale straighten your front leg, taking your gaze to your knee.
5. Half squat with chest opener // On your next low lunge, inhale and turn to face the right, placing your left hand on the floor inside your left knee and raising your right arm to the sky. Exhale sweeping your right hand down past your left hand and back up to the sky, taking your gaze with it.
6. Standing cat cow // Inhale turning to face the top of the mat, stepping your right foot to join your left, hip-width apart. Exhale folding forwards, hands to knees. Inhale arch your back looking up to the sky, exhale round your back, gaze to knees.
7. Repeat the flow on the other side.
8. Yogi squat // Stand with legs mat-width apart, toes turned out. Inhale down to a low yogi squat, with hands to the ground and arms on the inside of your knees. Exhale straightening your legs and folding forwards, head to knees. Inhale back to your yogi squat, bringing hands together in prayer between your legs.