This week’s Wellness Newsletter is here.
Many of you who read my newsletter have menopause firmly in the rear view mirror you’ve been though peri & well into Post (thats me) so here are my top tips for getting fit & strong in post menopause.
What Should Postmenopausal Women Be Eating and How Should They Exercise?
Once you are postmenopausal, the health focus should shift from burning calories to actively protecting your muscles, bones, heart, brain and independence.
Walking is wonderful, but walking alone doesn’t provide everything the postmenopausal body needs. The most effective approach combines strength, cardiovascular activity, weight-bearing movement, balance, mobility and recovery.
Exercise after menopause
1. Make strength training a priority
Muscle mass and strength naturally decline with age, and lower oestrogen may contribute to changes in muscle, bone and body composition.
Aim to complete at least two full-body strength sessions each week, working:
- Legs and glutes
- Back
- Chest
- Shoulders
- Arms
- Abdominals and trunk
- Grip strength
The final few repetitions should feel challenging while you can still maintain good technique. As you become stronger, progressively increase the weight, resistance, repetitions or difficulty.
The NHS recommends strengthening all the major muscle groups on at least two days each week. NHS activity guidelines
2. Include weight-bearing exercise
Bones respond to being loaded. Useful weight-bearing activities include:
- Brisk walking
- Stair climbing
- Dancing
- Aerobics – STEP
- Step
- Hiking
- Racquet sports like Padel
- Carefully programmed jogging or jumping
Impact should be appropriate for the individual. Women with osteoporosis, joint replacements, pelvic-floor symptoms or other medical conditions may need personalised guidance before adding jumping or high-impact exercise but weight bearing and cardio exercise is important.
3. Exercise your heart
Aim for at least 150 minutes of moderate-intensity activity each week or 75 minutes of vigorous activity, spread across the week.
Moderate exercise should make you warmer and breathe faster, but you should still be able to talk. Options include:
- Brisk walking
- Fitness class
- WalkFit
- Cycling
- Swimming
- Dancing
- Aerobics
- Aqua
- Cardio intervals
4. Train balance and coordination
Balance is trainable at every age and becomes increasingly important for reducing falls.
Try:
- Single-leg balance
- Heel-to-toe walking
- Direction changes
- Step patterns
- Reaching in different directions
- Controlled standing Reformer exercises
- Exercises that safely challenge visual and sensory feedback
5. Maintain mobility
Include regular mobility for the:
- Ankles
- Hips
- Thoracic spine
- Shoulders
- Wrists
Fitness Pilates, Reformer, stretching and mobility sessions are excellent additions. However, they should complement—not automatically replace—progressive resistance and cardiovascular training.
6. Break up prolonged sitting
A workout cannot completely compensate for being inactive throughout the rest of the day. Stand up regularly, take short walks, use the stairs and add movement snacks throughout the day. MOVE MORE through the day.
What should postmenopausal women eat?
There is no special “menopause diet”. The goal is a nutrient-rich, Mediterranean-style eating pattern that supports muscle, bone, heart and metabolic health.
Prioritise protein
Include a meaningful source of protein at every meal rather than saving most of it for dinner.
Good options include:
- Eggs
- Greek yoghurt
- Cottage cheese
- Milk or fortified soya milk
- Fish
- Chicken or turkey
- Lean meat
- Tofu and tempeh
- Beans, lentils and chickpeas
- Nuts and seeds
Protein becomes particularly effective for maintaining muscle when combined with progressive strength training.
Eat for your bones
UK guidance recommends approximately 700mg of calcium daily for adults, although requirements may differ if you have osteoporosis or take osteoporosis medication.
Calcium-rich foods include:
- Milk
- Yoghurt
- Cheese
- Calcium-fortified plant drinks
- Calcium-set tofu
- Tinned sardines or salmon with the bones
- Green vegetables
The British Dietetic Association suggests including two to three servings of calcium-rich foods daily. BDA menopause nutrition guidance
Remember vitamin D
Vitamin D helps the body absorb calcium. UK adults should consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter. Some people, including those with limited sun exposure or darker skin, may be advised to take it throughout the year. NHS vitamin D guidance
Increase fibre
Aim for approximately 30g of fibre each day from:
- Vegetables
- Fruit
- Beans and lentils
- Oats
- Wholegrain bread
- Brown rice
- Wholewheat pasta
- Nuts and seeds
Fibre supports digestive, cardiovascular and metabolic health. Increase it gradually and drink enough fluid. NHS fibre guidance
Choose heart-healthy fats
Include:
- Olive oil
- Nuts
- Seeds
- Avocado
- Oily fish
Try to eat two portions of fish each week, including one portion of oily fish, unless you have been advised otherwise.
Build a simple plate
For most main meals, aim for:
- Half a plate of vegetables or salad
- A quarter protein
- A quarter higher-fibre carbohydrate
- A small amount of healthy fat
Carbohydrates are as important as all the other nutrients. They provide energy for training, recovery and daily life. Choose appropriate portions and higher-fibre options most of the time.
Be mindful of alcohol and highly processed foods
Alcohol can affect sleep, hot flushes, mood, blood pressure and weight management. Frequent cakes, biscuits, sweets, takeaways and highly processed snacks can make it harder to obtain the nutrients needed for muscle, bone and heart health.
This doesn’t mean food must be perfect. Consistency matters far more than following an overly restrictive diet.
The key message
Lift weights. Load your bones. Exercise your heart. Practise balance. Eat enough protein. Nourish your body and recover properly.
We see so many mixed messages on social media about what we should and shouldn’t be doing fitness wise sos I hope this helps.
Let me know and join me for a class soon.
TRY A WALKFIT Class here
Rachel x
Join me for a Class
If you would love to move with me online I am offering All access to all of my daily online classes and courses for half price which is only £20 you get the full timetable of classes plus access to all my wellness courses including:
• 7 Day Healthy Habits
• 14 Day Menofit Course
• 5 Day Midsection Meltdown
• 7 Day Menofit Bootcamp
• 7 Day Beat the Bloat
• ELEVATE 4 Week Programme
• Get Active 14 Day Programme
• Lift Lean 7 Day Challenge
• Menofit Midsection Meltdown
• Menofit 21 Day Programme
• 14 Day Menofit Programme
• 7 Day WalkFit Programme
Here’s the link to book and use the code SUMMER for half price
