Part 1: The Foundation of Movement
A Journey Through Wellness
Welcome to Shala’s five-part blog series, Empowered Wellness: Thriving Through Perimenopause and Beyond. Over the next five weeks, we’ll explore the essential pillars of wellness, including movement, nutrition, sleep, recovery, and mental and emotional well-being. Each article will build upon the previous ones, providing a comprehensive guide to help you navigate this transformative phase of your life with vitality and confidence.
This first article delves into the significance of movement in a balanced and thriving life. It goes beyond just exercise; it’s about embracing your body’s evolving needs, enhancing your physical and mental health, and rediscovering the joy of movement.
Let’s embark on this empowering journey together!
Why Movement is Crucial During Perimenopause and Menopause
Perimenopause brings about various changes, including fluctuating hormone levels that can impact your energy levels, metabolism, muscle mass, and bone density. Regular movement can effectively counteract these changes, supporting physical strength and overall well-being.
Benefits of Movement in This Stage of Life
Bone Health: Weight-bearing exercises and resistance training help maintain bone density, reducing the risk of osteoporosis.
Metabolism Boost: Strength training supports lean muscle mass, which naturally declines with age but is crucial for a healthy metabolism.
Mood Regulation: Movement increases endorphins and serotonin, combatting the mood swings and anxiety often associated with hormonal fluctuations.
Improved Sleep: Regular activity can help regulate your sleep-wake cycle, making it easier to fall and stay asleep.
Addressing common misconceptions about movement:
Myth 1: Intense workouts are the only way to stay fit.
While high-intensity workouts can be beneficial, excessive intensity can increase cortisol levels, worsening stress and fatigue. Instead, balance moderate-intensity workouts with restorative practices like yoga or tai chi.
Myth 2: Strength training is only for younger women.
Strength training is essential at every age. Studies show that women over 50 who engage in resistance exercises twice a week significantly improve muscle strength, bone density, and functional mobility. Skeletal muscle, the largest organ in the body, plays a critical role in longevity and becomes more important with age.
Myth 3: Exercise worsens joint pain.
If you’re experiencing joint discomfort, it may seem counterintuitive to move. However, low-impact activities like swimming, cycling, or walking can ease stiffness and improve joint health by enhancing circulation and reducing inflammation.
Recommendations for perimenopausal and menopausal women:
Prioritize strength training.
Incorporate resistance bands, free weights, or bodyweight exercises into your routine.
Start with two to three sessions per week, focusing on major muscle groups.
Studies show that strength training enhances both physical health and mental clarity.
Embrace Functional Movement
Activities like Pilates or yoga improve balance, flexibility, and core strength, making you more agile and reducing the risk of falls.
Functional exercises mimic everyday movements, making them practical and effective.
Include Cardiovascular Exercise
Aim for 150 minutes of moderate aerobic activity per week, as recommended by the CDC.
Activities like brisk walking, swimming, or dancing are excellent choices.
Don’t Forget Restorative Movement
Gentle activities such as stretching, restorative yoga, or even leisurely walks can help reduce cortisol levels and improve mental clarity.
Tailor your movement routine to your changing needs. Listen to your body and adjust your workout intensity accordingly. Some days, a challenging workout may feel invigorating, while on others, a gentle yoga flow might be more suitable. The goal is to stay consistent and view movement as a form of self-care.
Scientific Backing: Why Movement Works
Scientific research supports the importance of regular activity during perimenopause and menopause:
A 2017 study in the Journal of Aging and Physical Activity found that resistance training significantly reduces menopause-related weight gain and improves insulin sensitivity.
The American Journal of Preventive Medicine highlights how even moderate physical activity can reduce depressive symptoms in midlife women.
Studies in the Journal of Bone and Mineral Research confirm that weight-bearing exercises effectively maintain or improve bone density.
Movement as the Gateway to Holistic Wellness
Movement sets the tone for your entire wellness journey. By consistently moving, you support your body’s physical needs, enhance your mood, and create a positive impact on other aspects of your well-being.
Next week, we’ll delve into the second pillar of our journey: Nutrition. We’ll explore how to nourish your body with wholesome foods to achieve optimal health and hormonal balance. In the meantime, take a moment to appreciate and celebrate your body for all it does. Find joy in the simple act of moving your body.
Stay tuned—and stay empowered!