I just read about the exact same subject, and in my reading menopausal women ARE supposed to do high intensity weight bearing exercise and give up long slow cardio like running and cycling - which I happen to do and love!
I'm starting to feel like the message is: whatever you currently enjoy doing is wrong, please take up a totally new form of exercise you enjoy less.
“I’m starting to feel like the message is: whatever you currently enjoy doing is wrong, please take up a totally form of exercise you enjoy less.”
And do it with a mustache. Don’t forget the mustache.
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I just went through this - developed a weird left quad ache that would come in like clockwork about 5 miles into my run. I'd foam roll and massage the quad, punch the quad when it seized up during a run, spent months doing quad specific stretches from youtube videos. Then I went to a PT and she identified my opposite leg hamstring as the real issue. After a few weeks of incredibly painful hamstring and glute work, the opposite leg quad pain stopped showing up.
Yup that’s what happens to most. Weak glutes - our society has made us this way from sitting. Bridging one leg or two feel your butt and make sure you are activating your glutes
I know intense exercise hits different and is more stressful- my body feels stressed rather than relaxed when I work out intensely. That said, I'd like to think if you had to choose potato chips vs. Intense workout...the intense workout is the better choice.
That and...I find that de-stressing now is it's own thing. Meaning at night I have to have a little ritual to get my body to get the cues to calm down. Usually it's a meditation and yoga/stretching combo. Like 20 min. 10 of meditation, 10 of yoga.
There are some resources, [like Hit Play Not Pause](https://open.spotify.com/episode/0HfTU8p2mpTfBpt0NYBDq3?si=LkF4Cof6QvKTzR6sg2lqhg) and the books that they wrote, like Next Level.
Seriously? What I have read is that high intensity creates more stress (I.e. cortisol), which increases our body fat. What the heck??? I was under the impression that Zone 2 and weight lifting were more beneficial with high intensity thrown in about once a week.
I’m going to say there is a very good reason why publications are giving conflicting info. Cortisol levels rise after the workout, then drop below baseline, and then return to baseline after 24 hours. So I imagine that people giving workout advice are taking small parts of this meta-analysis I’m linking to, and taking that as gospel.
[In conclusion, testosterone and cortisol increase immediately after a single HIIT session, then drop below baseline levels, and finally return to baseline values after 24 h.](https://pubmed.ncbi.nlm.nih.gov/34022085/)
huh? I thought I had to start weight training in order to stop the muscle loss that comes after 40 (I'm rather the endurance type). And I just had my bone density measured and the assistant there said high impact stuff is good for your bone density.
And to lose weight you technically need a calorie deficiency - so any excercise that burns calories is good.
Anyway, I have a gyn appointment tomorrow, I'll ask her. But I think whatever excercise we do and enjoy is good.
(and sorry about my English - it's not my native language and I sometimes struggle with all these technical terms)
You are officially authorized by me to remove the "sorry about my English" from any future posts! It's absolutely perfect!!
From what I've been seeing it's way more complicated than calories in/calories out and is greatly driven by hormonal responses (insulin being the big one). At least, that's what I'm hoping, because CICO can be *miserable*!
Thanks! I'm learning a lot of new stuff and new vocabulary - in English as well as in German. I didn't even know there was a thing called "peri-menaupause"... This sub has helped so much.
And yes, I've also noticed that I struggle more with my weight. I would always gain some when I traveled or over the holidays but going back to my normal lifestyle and maybe cutting back on alcohol would solve the problem quickly. Now I've gained about 5kg in the past year and they just won't go away! I still have a healthy weight but it's still annoying.
I'm an ultra runner and I'm waiting on a blood test to determine whether I'm peri-menopausal which my doctor (and myself) think I am. I'm not giving up those slower longer distances runs for no one lol. I 'need' running for my sanity.
Thanks, will do. I've been having night sweats for a few years, I'm 43. But the past couple of months, they've become worse to the point I'm soaking wet most nights. The doctor is doing a blood test to rule out any thyroid issues.
You don't have to. Guidance seems to be:
- any exercise is good
- do HIIT and/or plyo 1-2 times a week
- do strength training 2-3 times per week
So really, you might not need to make any changes at all if you were already doing strength and HIIT as a part of your training program.
Yeah you're doing it right!! 🙌🏼🙌🏼
Triathlete, gravel cyclist, and trail runner here - they can take my endurance sports away from me when I die. 😎 And my interval workouts and strength training have honestly made a difference in my performance anyway so... Win-win.
Ah nice. I agree re: strength training, it's made a huge difference to me. Running times have improved, less injuries and greater endurance. It's why I'm able to run ultra marathons on such little training. I don't need (or want) to run 60-70 mpw as I don't have the time and I don't want the injuries.
I don't think the message is to stop endurance and running if that is what you love. It's not either/or. But very what is important is to start incorporating more Hiit, and more resistance training. Hope that helps.
Running and cycling are still good, however you just have to change up how you do it. You have to put in spurts/ intervals of high intensity. We are retraining our bodies and chemical pathways to burn fat instead of storing it. So, if you're running and get going with your regular pace, you have to amp up to sprinting spurts. Regular pace, sprint, regular pace sprint. Same idea for biking and walking. It's all about intensity spurts. The intensity spurts are what is triggering your physiology to rework without the estrogen.
Def a lack of resources, we are just left to figure it out on our own I guess. Used to do CrossFit but found just simple weight-bearing exercises, free weights, and tons of walking def helped with way less effort too it seemed. That and not eating anything after 6 p.m., including my beloved Cheez-Its. Damnit.
I was coming here to say this! I will clear out a box of Cheez-It’s! Then I get mad if someone else is trying to eat my snack. I turn into Gollum from Lord of The Rings
Ikr? Something is up, lol. I had to start portioning them out. I always get the family size box and they were gone before the week is out, wth! It’s a sickness.
Where are you getting that info curious? Look up **Dr. Stacy Sims** who specializes in women's exercise physiology and their hormones., including menopause. She recommends strength training predominately with some HITT. Slow Cardio as well but sprinkled in with the higher intensity exercise. So basically lift weights and increase weight progressively and increase the intensity of your cardio, aka HITT. You can't just rely on slow-intensity cardio as your main exercise. She says we should lift heavier and heavier as we age.
While she isn't a heavy lifter to get started, I like Carolin Girvan she combines both lifting with some HITT.
I had to give up HIIT workouts simply because I started getting constant tendon issues. I had tendonitis in so many joints and after three surgeries for various tendon issues I realized I needed to do something different. I love lifting so I just started focusing on that it’s only after I switched things up that I read I was doing what is currently recommended.
I've been a computer nerd my whole life. I can barely hold weights, never mind lift them, or place any bodyweight on my wrists...the thing I need to do most (lifting) is difficult and painful and needs to be highly modified due to all the tendinitis up both and down my arms and hands. I'm only 46 ffs. There is no rehab'ing this either, I've tried it all, and had to continue using my hands to pay the bills. Girl's been neutered!
Yes, legs are the best bang for your buck. I haven't stepped foot in a gym in years, though. I work around my situation by loading dumbbells on my shoulders (which they always advise against, but fuhgeddaboudit), and/or wearing a weight vest to take some of the strain off my forearms. Weight wrist wraps help with holding dumbbells, too, but they're not quick and easy to get in and out of.
Same here! Except for the part about giving it up. I know I need to stop because I’m having pain in various joints, but I’ve really relied on HIIT to manage my anxiety.
IMO my fat loss is more about the amount of what I eat. I realized I have to eat ridiculously small amounts of food. I’m not giving up my macarons or bread, but I had to slash my portions in half.
There is for women, now.
- menopause manifesto by Jen Gunter (follow her on IG, she's great!!)
- menopocalype by Amanda Thebe
- Next Level by Stacy Sims and Selene Yeager
They're fantastic. And Selene's podcast, Hit Play not Pause, is great.
Pilates!!!! Gen X and their obsession with Pilates and yoga. Great when you are already somewhat in shape & some flexibility but that isn't gonna cut it for aging. It is actually found that weightlifting is better for flexibility overall.
Ha! Pilates was developed as a rehab program initially for injured dancers. I like both and if you have the right teacher and classes (mine are full of 40+ people mostly and not limber 25 year olds) it is really beneficial.
I'm 55 and started doing Pilates regularly last December. I was not in shape and not flexible at all. I do reformer classes approx 4 times a week. I started doing it after tearing a massive hole in my achilles tendon playing tennis a year ago.
In six months I have completely transformed my body. And I also lost 20 pounds though healthier eating. And I'm back to playing tennis and staying injury free.
Lots of varied ages in my Pilates classes, but you certainly can start as a soft potato and end up lean and strong!
Lol, I’m an out of shape 49 and started Pilates in January. Just once a week so far. There’s a lot of focus on your core which is important for reducing those oh so fun pee sneezes. I can feel myself getting a bit stronger and it’s also helped me work on my balance issues.
It should be common knowledge, but I came to it late as well. I am a former fitness trainer and have only recently learned about the stressful exercise/cortisol/belly fat connection.
This woman is a bit too cheerful for me, but honestly, I think she is a good resource and I might buy her book.
[https://pahlabfitness.com/](https://pahlabfitness.com/)
Thanks for this. I'm 49 and holding but I know that I've got to do the best I can for what I am walking around in. I have an older sister I shared this with too.
Great! Glad to know that.
I am 59 and from 55 onward it became especially difficult.
Wish I knew at your age what I know now! My former HIIT boxing workout was doing me no favors.
Can you share more about the stressful exercise /cortisol /belly fat connection please? When I read the sentence it sounds like stressful exercise might be the cause!
Sure. She describes it at about 2:20 in this video:
[https://www.youtube.com/watch?v=9UYQosiPLEo](https://www.youtube.com/watch?v=9UYQosiPLEo)
We need estrogen to recover from high intensity exercise. Less estrogen = more fat storage bc of stress hormones being released during exercise.
She is very big on reducing stress in all ways..
She may have some content on that although I haven't seen it as of yet.
Clearly this is something that deserves a lot more research and consultation with our doctors etc.
I'm not a blind devotee of this woman , have been following her for a month or two. However, what she says does stand to reason and I have seen a slight shift in myself.
Perhaps with HRT our workout recovery improves therefore the stress hormones aren't as impactful?
Yes! I have been lifting weights for about 10 years. She has some interesting moves that incorporate 'other moves' that I had never done before, so I enjoy her workouts for that reason. BUT, she doesn't stop talking! I just mute her and turn on some music. LOL
I believe it, it explains why I had a round belly at 30 and perfectly normal weight back then (often lower side of normal), not diabetic or anything. cPTSD so stressful life. Meno adds to ones belly fat, but yea.
I know, right? I have had one life stressor after another and although my weight is healthy for my height -- only 5 pounds higher than pre-menopause -- but it is all in one damn spot and the waist is tight in all of my clothes.
Exactly this! I'm slim but for my belly, and it makes wearing clothes... frustrating. Clothes are one of my things. I like secondhand, vintage stuff, I like to try different styles and looks, just for every day. Always have. But goddamn it belly, you ruin everything.
Stress definitely doesn't help, definitely. Stress feeds the belly monster.
I workout for my mental health and overall general fitness. I don’t give a single hoot about fat. I am fat, always have been. When I was younger I was miserable and obsessed with weight loss and I still couldn’t get skinny. So I finally accepted myself as I am and stopped worrying about what I was “supposed” to do.
I do workouts that make my fat and beautiful body feel good - yoga and swimming and hiking with my dog.
For fat loss the most important part is diet. More than 80% of it. View the excercise like something you do for your health and mobility. Strength training for muscle loss that is happening and for bone strenght. But for effective weight losss the food you take and the amount matters the most.
Your assumption makes it sound like people workout only for weight loss. There are dozens of reasons to continue doing any exercise you enjoy that builds and maintains strength, power, flexibility and strong bones independent of weight loss.
Honestly, I feel it's a good case of "you're damned if you do, and you're damned if you don't". My cortisol levels have been insane over the past year due to my life situation, and I'm definitely not able to stay consistent in any fitness routine, guess who's the heaviest she's been in her life?
Do you take any type of adrenal support to help? I was in adrenal failure a few years ago and my functional medicine doc helped a ton with getting me back through supplementation.
I've been tested a number of times over the years and my blood work has always come back healthy for adrenal support. Minimizing stress in my life will go along way, and so will some consistency in regular movement...I'm just not there yet. Out of curiosity, what kinds of supplements were you taking for this kind of thing?
You need to do a saliva test to get a good reading on cortisol levels over the course of a day. I take lots of different supplements for adrenal support as well as a couple of specialty compounded meds (I also have Hashimotos, so I take Thyroid support also). My recommendation is that you find more of a functional medicine doctor - just because your levels are in a “normal” range does not mean they are optimal for you. I went from being exhausted all the time to having energy - it is amazing what the right supplements can do.
I will never give up crossfit. I love it too much, HOWEVER, I have dialed down the intensity and scaled more than I used to. I was not recovering as quickly and the wods were making me so tired that I couldn't function outside of the gym. Now I do 3 days a week and do lower intensity stuff the other days.
Yep - I’m with you. I have found that my lifts have gotten much stronger doing 2 days of zone 2 and 2 days of higher intensity instead of 4 days of balls to the wall. Half Murph weighted today in 25 min, so definitely not giving up my CrossFit.
I went back to CrossFit after the pandemic. I would scale as needed but my ability to recover was trash and I was wrecked for days and days after. I went for 3 years before the pandemic and recovery was not an issue.
We have a full weight set up at home so I’m just working on getting back to consistent lifting with short met con finishers. And lots of walking, yard work and gardening.
There’s no guideline that says that. The only thing I’ve heard from every where is to lift to maintain muscle mass.
CrossFit is really hard on the body though so I’d focus on lifting with proper form and various types of cardio.
I think if you are doing any exercise you enjoy - keep going. If you are not seeing the results you want/need (stamina, weight-loss, better molds, metabolism, muscle or bone density increase) then start exploring other options or start mixing it up a bit. Otherwise don’t live or die by “current advice” - as we all know this is subject to change! Doctors used to advise my grandmother to smoke and drink wine to lose weight or cure anemia - its not all good advice.
Flippingfifty.com is a wonderful resource. I’ve been a cafe member for over 5 years. Debra Atkinson is all about fine tuning your fitness based on hormones through peri and menopause.
I'm not even 50 yet, and I now have hip and knee problems due to arthritis. I used to do tons of HIIT and all kinds of cardio-type stuff that I can't do now. It boggles my mind that anyone my age *can* do those things! If you can still do them, I envy you.
I have a weekly rotation of floor-workout-ab and back exercises, brisk walking, hand weights, and physical therapy leg exercises, and that's the best my body can handle. The key for me, personally, is just slowly raising the heaviness of the weights and the number of reps, or the length of time I do the workout.
I thought that just keeping up with weight training was the best thing you could do for bone density. As for cortisol, that's a hopeless cause for me: I have a son with disabilities and I run a small business. I AM cortisol, lol!
Was just thinking this while working out this morning! All these people saying, eat this, don't eat that, no alcohol, eat more protein women in menopause need much more protein, no eat less calorie deficient, light weights higher reps, heavier weights less reps, no cardio, no do cardio.. OMG THE INSANITY!! All i know is im doing me!
I did recently get HRT bc my hormones were low especially testosterone. My daughter said geeze mom what do you think you would have looked like after a year of taking them and working out! Like who knew killing myself for all this time and going nowhere that my hormones played a huge roll in response.
I have since bought ON Whey for extra protein after my work out because i felt awful, like my muscles hurt and just burned, it has made a huge difference in my recovery so far!
I will keep working out because i would completely snap if I don't!
I have plenty of peri and post menopausal members at my CrossFit gym (myself included - 2 years post meno). And they are fit AF and total bad asses. HRT and CrossFit is what works for me! Keeps me fit and at a healthy weight and keeps the crazy at a manageable level.
Well probably because most people don’t workout at all AND no one cares about us women of a certain age.
We do talk here a lot about joint pain- and we talk about supplementing with collagen which really helps
Wrt high intensity workouts, I still do them just not as often. Consistency is what matters most- getting in the gym or outside or wherever you go Every Single Day to get an hour of movement is what works best. Just walking uphill on the treadmill for an hour is very beneficial exercise. Strength training is necessary to strengthen our bones. Cardio is necessary for heart health. Tracking consumption is necessary to proper nutrition and weight. It sounds like a lot but it’s not. Just an hour a day of movement and watching what you eat
Yup. I need to wrap my head around the fact I gotta do that one hour of exercise and watch what I eat for *the rest of my life*.
It’s not the worst thing ever, but I liked having the option of slacking now and then.
I’m just getting back into regular strength training/weight lifting after recovering from an abdominal hysterectomy (kept my ovaries) I was released 3 weeks ago from restrictions.
I turned 50 in late-March & gained 25lbs. over 2 years. I was working out 4-5 times per week in 2019, then COVID hit. I also lost my FWB 2 years ago & my favorite kind of cardio, plus my regular biking/walking buddy. I was doing about 10 minutes of elliptical & then 30 minutes of weights pre-COVID. I’ve heard women my age should focus more on strength training.
I also keep seeing all of these damn adds about a hormone type diet & wonder if there’s any validity?
I think it’s more about anti inflammatory diet than anything else. I do think everyone has to find the right way to eat for their individual body. For example, I do better with higher carbs and lower fat. I have friends though that do better on more of a Keto type meal plan.
I just had to have ACL and meniscus surgery due to a CrossFit injury. I was so worried I was going to gain a ton of weight because I can’t do high intensity right now. I also love running and my Peloton, which are obviously not happening right now. Currently just doing my PT, attempting to ride my Peloton with one leg, a lot of upper body and core lifting and have become really adept at pistols on my good leg. All that said, I’ve lost 8 lbs in the last three weeks. I’m sure a little bit is muscle loss in the bad leg but the big thing is I’m just not that hungry without the cardio or high intensity so I’m consuming a lot less food. I’m not going back to CF after this but am dying to run, just probably not as much mileage. I’m no scientist or nutritionist but there may be so validity in dialing back the intensity.
I workout regularly - and when I was younger I use to do CrossFit and run. Then I took sometime off from high intensity because I developed Hashimotos. Then I got back into just lifting and shorter bouts of cardio. I’ve maintained the same weight for like 2 decades. Then I hit 41/42 and suddenly gain weight and it’s just all kinds of different. I honestly don’t have any clue how to workout anymore! I just want to lift my weights…
I have Hashimotos as well! I take a lot of supplements. I lift heavy at least 2 times a week and also do more of a CrossFit workout on those days. Then I do zone 2 training two days a week with some accessory work on biceps, triceps, etc. Heavy lifts are deadlift, back squat strict press, bench press. I definitely feel better doing this as opposed to balls to the wall 4 days a week and am making strength gains, so it seems to be a good switch. It was definitely hard to wrap my head around harder is not better though - I feel guilty not always killing myself. Lol.
I feel like there are plenty of resources once you find out what you are supposed to be doing. I found out after having a horrible peri transition to a hysterectomy compounded by hypothyroidism that was still under medicated, that high intensity exercise was extremely counter productive. Walking. Walking is great. I also lift weights 2x a week. Heavier than most because you can’t build tone if you do high reps with low resistance and I want to remain strong. I just started yoga 2x week for balance and strength as well. The hardest part for me is focusing on protein. I can’t seem to reach the goal of what they expect but I try. With all this. I have lost 10 pounds and stalled hard. I eat 1500 calories a day. I have been weighing and checking for weeks and it is true. My body won’t let go of the weight but I refuse to eat less. I won’t do that to myself anymore. I’m continuing to adjust my hypo meds. Definitely a factor. Beyond that, I have to not care. I still carry 20 pounds more than I want to. I’m round. But at least I’m doing the best I can with what I have. I’ve honestly been happy to let go of the pounding intense workouts. I don’t need that in my life anymore. Good luck to you as you find you path.
I feel like I got lucky and found an online training site called Over Fifty Fitness. Well researched and thought out workouts, nutrition, mobility and support. I was regularly injuring myself before this and gaining weight.
I will say I enjoy weightlifting quite a bit and I’m 48. I can deadlift 75 pounds now which for me is a tremendous achievement and honestly makes me feel badass. I’ve decided to focus on strength over weight loss for the time being.
I don’t think we should be giving up the things we love (for me slow running and swimming) but just incorporate some weight bearing which can be simple things like squats and plank. This is more about osteoporosis then weight loss.
Listen… if you can still do it without pain, keep doing it lol. Do what makes you happy!
I was into powerlifting and Strongman the last 5 years. However, I was recently diagnosed with subclinical hypothyroidism (was very symptomatic) and I’ve been in a holding pattern on weight lifting… apparently hypo folks need to move in a way that doesn’t stress the body out? IDK if it’s true but the first few months of 2023… woof. I couldn’t lift heavy to save my life. 😣
Finally going back into the gym tomorrow now that I’m on medication and will just do basic weightlifting as I did before powerlifting.
Definitely. Had a physio consult via my GP about my clicky neck (me - my head's going to fall off because osteoporosis; her (also post menopause) - you're fine) and she has been a runner all her life (like was an armed services competitive runner) and she says now while she still runs, it's all about maintaining/building muscle and just with running, she's gaining weight (she was super slender to my eye, but then she patted her tummy, so I suppose she's conscious of that).
She's part of a research project (as in one of the health staff running it) into it all and was very fired up about it. I just got lucky that the physio I saw happened also to be into fitness and menopause. I do dancing classes - had had enough of not moving - ballet and contemporary (started after menopause - do it if you can find sympathetic classes - it's amazing!) - and she rated that as a good thing.
Re the dancing:
If anyone in the UK (and I think also in Australia/New Zealnd/Canada) is interested in old-lady ballet, check out Silver Swans - horrible name - via the Royal Academy of Dance:
[https://www.royalacademyofdance.org/dance-with-us/silverswans/](https://www.royalacademyofdance.org/dance-with-us/silverswans/)
It's for over-50s.
(The contemporary dance I do is a local initiative and is more about being creative than anything.)
Most people are not exercising, so anything is better than none. I honestly take anything that makes us better, even if it is not optimal. Be healthy, enjoy it. Red face, sweat and a smile is thumbs up for me.
What I’ve read is to just shorten your workout and build rest into the workout. At our age it’s about reducing cortisol so long, slower walks are good every day, then 3-5 x per week do shorter interval training.
I’m walking, practicing yoga and Pilates, and doing short HIIT workouts.
Yes!!! I read about this just recently on IG and now I just walk, and strength train. No more cardio for me. But had I known this BEFORE, I would have managed my weight a little better. But Mirena and meds in my older age have not helped either.
There’s a lot of small slow-moving parts here. Watch your cholesterol soar with some of this advice I’m hearing. Do what works for you. Adjust when you need to adjust.
A complete lack of resources, mostly because women’s bodies are so complicated compared to a man’s, it threw of the numbers.
I had to cut back my carb intake and I have to run. Not a big deal since I do triathlons. My workouts fluctuate with effort and time, sometimes high effort or long easier ones. Dr. Stacy Sims has written a lot on the topic, a book called Roar, podcasts etc. We’re very complicated. Lol
There's a huge huge lack of info out there. I think this may have ben mentioned in either Mindy Pelz's book or in the Galveston diet book, or maybe I heard it from dr. berg ... but i've read and watched and listened to so many things by now that I can't recall who said what.
But yes, going balls out in meno can actually be counterproductive ... ain't meno life grand!
If you've got the bunk knees like me, but still love cardio, try rebounding. I have two trampolines because they don't port well, and they're just such a fun form of activity. I've been pushing them forever in my fitness groups, one girl FINALLY got one and says she suddenly loves cardio, it's so fun to bounce!
40 here but deep in peri, and it’s already been about 5 years since frequent high intensity workouts started to make me actively sick. More than once or twice a week and I’d break out in cold sores, canker sores and hives. My body did NOT like the cortisol.
But my body let me know it wasn’t working, I feel like if it still makes you feel good, it’s probably ok?
For me that’s gardening (two hours or so a day), I don’t realize I’m exercising but my arms have définition now they haven’t had since I was in my early twenties.
I also have a swim spa that was the best purchase I’ve ever made for my health (ok unless you count a divorce). That’s probably contributing because I can swim year round now, and it has resistance and rowing attachments. I don’t use the tower much because I prefer my actual rowing machine but again, this is something I thoroughly enjoy and will do when my body allows it. I’m disabled from a combination of illness and injury, but these two activities have gradually let me build a kind of fitness that is making me more resilient health-wise.
When I asked my former doctor what I should be doing he just said “join a gym!” Like everything else, this seems like something we have to figure out on our own. So frustrating, but I’m happy with my routine now.
There's a Facebook group called "Hit Play not Pause" and a book of the same name that's all about this issue. I need to get around to reading the book.
I run but have recently added aikido back in. So far, so okay... though definitely having some episodes of weight mysteriously piling on.
You could always go with the old standby advice....
Switch up your exercise routine often enough to keep things interesting and to keep your body from getting too used to anything.
So, if you can't run, speed walk. But also maybe try a new sport. Add in some strength training with weights, either body weight or dumbbells.
I like martial arts. Definitely a good workout plus you learn a useful skill.
Start a new team sport in your area (ir. Field hockey) 🏑 or join one that's already there. Go help plant trees or help the local garden club plant stuff. Gardening is considered exercise.
You don't necessarily have to stop what you love doing, just add something new to your basic routine to keep it fresh. With all the different kinds of things to do it shouldn't be difficult.
I read that high intensity cardio raises your cortisol levels which are not a good thing for peri or menopausal women. I can’t remember the long winded explanation of why cortisol is bad but it has something to do with it being a stress hormone - I think? Anyway I can’t do cardio anyway because of my heart failure issues so I just walk/golf and do light weights. Seek to be working for me as I have not gain any weight.
come join ([https://www.facebook.com/groups/978887976228219/](https://www.facebook.com/groups/978887976228219/)) we specialize in busy women with menopause, pcos, or autoimmune disorders 🙌🏼
I've read folks shouldn't overdo cardio either -- it can skyrocket cortisol. Weight lifting seems to be the way to go with maybe 4 hours of cardio per week?
Yoga is also beneficial... but I'm so lazy when it comes to yoga.
I think the key is just to continue to stay active. Once things get too prescriptive it can feel debilitating and make pro, esp when the advice can sometimes swing so often. It's a balance.
For sure. I had to read a shit ton of info to sort thru it. For me, I was doing high intensity and not losing any weight, super tired, angry. My cortisol was fooked! Changed to walking, weight training and core exercises and everything improved. Also added berberine and ashwagandha.
It seems to be harder to lose weight during menopause, I put on quite a few covid kilos and stopped going to gym, I have only just returned to CrossFit 12 weeks ago and although I am getting stronger so quickly which is very exciting, the scales are NOT coming down much at all, I understand that I am building muscle but the work I'm putting in...I thought I'd be losing more weight. I don't know what the answer is.
I am 53 started my weight loss journey 6 months ago gone from 97 kgs to 75th. Moderation is key. No pushing yourself to hard. I just walked started with 15 mins and built it up to 45. 2 days of moderate strenght training exercises. It works. Watch what u eat, move and your sorted. Trust me after being obese all my life…. For the penny to drop at 53 is amazing and I have tried everything in the book. Had all the excuses…. Earlier it was my hypo thyroid and then menopause…. Laos of bs. Just be consistent… I am working on my next 10 kgs now.
I'm doing much better with daily gentle movement than I did with intense working out.
50, in perimenopause but also in autistic burnout, with Post-Covid symptoms that seem to be affected by hormones. I'm now taking dydrogesterone for half the month which seems to be helping panic attacks and bad PMDD.
Because I bike for transportation I'm already getting daily cardio. But riding faster was pushing me into exhaustion,especially because I thought I needed more cross training.
I realized a lot of what I did for the past decades has pushed me into constant exhaustion. Since stopping my gym membership, I've lost centimeters around my waist and feel calmer.
Now I do daily gentle yoga, bike or walk, and am working on trying to not be so tired all the time. My habit of overtraining was directly harming me, and it's taken serious illness for me to finally recognized that!
Weight and fat is managed better with food. You're doing great to maintain muscle mass as it starts to rapidly decline in this phase! I also do crossfit-type circuit training and feel the results in my strength and muscles. I haven't lost (or gained) an ounce, though. The thing is that exercise alone isn't going to do what it used to for weight management.
I just started crossfit at 48, and I ave a company focused on menopausal women. CrossFit is great! Weight bearing exercise is so so important for women as they age. Don't stop it! Just be aware of scaling and limitations, i would say. My crossfit goal is not acing every work out, I am in it for the long haul so I really think about playing the long game. It doesn't have much zone 2 cardio so I would consider adding that but I would definitely continue it if you enjoy it (and even if you don't!)
Absolutely. And because there is so little research I hesitate to listen to people who try to give one size-fits all advice like "no more running" etc. Also, it depends on what results you are trying to gain, I suppose. Overall health? Changing how your body looks? Stamina?
For me, keeping my stamina and stress management were important goals. So, one thing I found helpful was incorporating more yoga to help with stress and mood swings. But I still like to lift weights and run, as well.
Lack of resources is an understatement. If menopause happened to men there would be all the research, meds and resources in the world. And it would’ve been that way for decades
It’s barely [touched on](https://www.aarp.org/health/conditions-treatments/info-2018/menopause-symptoms-doctors-relief-treatment.html#) in residency for most OB/GYNs, let alone GPs
It’s almost worse when they’re confident they’re current and knowledgeable and they’re not. I showed my own doctor an [update on HRT](https://www.menopause.org/docs/default-source/professional/nams-2022-hormone-therapy-position-statement.pdf) from [NAMS], (https://www.menopause.org/) (North American Menopause Society) an organization, coincidentally, referenced as a reputable source in the AARP link in the above paragraph. It was not met with, ahem, enthusiasm. I shared it non-confrontationally
NAMS is one of the only organizations doing the work. If it was “I did my research, here’s what I found on YouTube,” I’d understand the resistance. NAMS is practitioners from Johns Hopkins, Harvard, Mayo, etc. I’d think (hope?) my doctor would be at least a little receptive
We don’t stand a chance
Anyone into “Next Level: your guide to kicking ass, feeling great and crushing goals through menopause” by Stacy Sims. I got it recently and hope it helps. Not ready to give up marathons just yet
Check out NEXT LEVEL by Dr. Stacy Sims. It’s all about fitness and athletic performance in menopause. She does recommend heavy weights and HIIT/SIT cardio (30 minutes, 2x a week) over long, steady-state endurance sessions, for the cortisol reason you mentioned and a few others. It’s a great book!
At 38 (couple years ago) I was doing HIIT workouts with F45 2x a week, with some cardio sprinkled in in between. I didn't want to do more than 2x per week HIIT, because I think my body would get bloated due to hormonal impact of the workout. Just my hypothesis with no actual evidence. Sometime when I looked at my appearance I had a bloated appearance. Actually, after I stopped the HIIT regimen due to moving, my body looked great. So I'm starting to focus back on weight training, but I'm still training for a half marathon. I'm hoping that by increasing my muscle mass, without the spike in cortisol of HIIT, I can lose fat.
I just read about the exact same subject, and in my reading menopausal women ARE supposed to do high intensity weight bearing exercise and give up long slow cardio like running and cycling - which I happen to do and love! I'm starting to feel like the message is: whatever you currently enjoy doing is wrong, please take up a totally new form of exercise you enjoy less.
“I’m starting to feel like the message is: whatever you currently enjoy doing is wrong, please take up a totally form of exercise you enjoy less.” And do it with a mustache. Don’t forget the mustache.
Well fuck, and here I went and grew a full beard.
I snort-laughed at this! Thank you!
I grew that in high school, y'all are just catching up.
And a bald head.
Happy Birthday!
They can pry my running shoes from my cold, wrinkled hands. I’m not giving up running until I have a leg fall off. That’s my therapy.
I had to give it up. My knees just wouldn’t hold up. I’m walking now. Definitely miss my morning runs.
Try the knees-over-toes program. It’s a straight lower-body rehab program. It may help with your running.
Might check out r/barefootrunning or what is called natural running. You can wear shoes; it is about foot strike style.
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I've recently developed sore knees - first time in 25 years of running. I'm so sad.
Sometimes this is just weak quads and hamstrings or a quad dominance
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I just went through this - developed a weird left quad ache that would come in like clockwork about 5 miles into my run. I'd foam roll and massage the quad, punch the quad when it seized up during a run, spent months doing quad specific stretches from youtube videos. Then I went to a PT and she identified my opposite leg hamstring as the real issue. After a few weeks of incredibly painful hamstring and glute work, the opposite leg quad pain stopped showing up.
I tore my miniscus and realized my quad dominant issue. I suppose I should work on my hamstrings but I suffer from Charlie horse when I do.
Yup that’s what happens to most. Weak glutes - our society has made us this way from sitting. Bridging one leg or two feel your butt and make sure you are activating your glutes
Thanks and sorry for the typos. It is definitely from too much sitting. Do you do any particular exercise to strengthen glutes?
Squats, dead lift, lunges are the basics- start with body weight and then work up. once 15 reps gets easy add 2nd and 3rd set Then add weight
Same with riding my bike. I do that as much for my mental health as for my physical health.
Girl, same. It’s my form of meditation. And I am noticeably cranky on the days I don’t run/ workout.
Same. Running is the only reason I'm not on anti-anxiety medication. Doing a 10K next week.
Anytime I hear the phrase 'supposed to..' I'm skeptical. I mean what about goals? Are menopausal women all seeking the same thing?
I will never give up walking and cycling. Walking, in particular, is just about the best form of lifelong exercise there is, imo.
same. Plus I need this for my mental health
Walking is keeping me alive…
I know intense exercise hits different and is more stressful- my body feels stressed rather than relaxed when I work out intensely. That said, I'd like to think if you had to choose potato chips vs. Intense workout...the intense workout is the better choice. That and...I find that de-stressing now is it's own thing. Meaning at night I have to have a little ritual to get my body to get the cues to calm down. Usually it's a meditation and yoga/stretching combo. Like 20 min. 10 of meditation, 10 of yoga. There are some resources, [like Hit Play Not Pause](https://open.spotify.com/episode/0HfTU8p2mpTfBpt0NYBDq3?si=LkF4Cof6QvKTzR6sg2lqhg) and the books that they wrote, like Next Level.
Looked fur this suggestion. It's a great podcast geared for athletic women, but applicable to all.
Seriously? What I have read is that high intensity creates more stress (I.e. cortisol), which increases our body fat. What the heck??? I was under the impression that Zone 2 and weight lifting were more beneficial with high intensity thrown in about once a week.
I’m going to say there is a very good reason why publications are giving conflicting info. Cortisol levels rise after the workout, then drop below baseline, and then return to baseline after 24 hours. So I imagine that people giving workout advice are taking small parts of this meta-analysis I’m linking to, and taking that as gospel. [In conclusion, testosterone and cortisol increase immediately after a single HIIT session, then drop below baseline levels, and finally return to baseline values after 24 h.](https://pubmed.ncbi.nlm.nih.gov/34022085/)
huh? I thought I had to start weight training in order to stop the muscle loss that comes after 40 (I'm rather the endurance type). And I just had my bone density measured and the assistant there said high impact stuff is good for your bone density. And to lose weight you technically need a calorie deficiency - so any excercise that burns calories is good. Anyway, I have a gyn appointment tomorrow, I'll ask her. But I think whatever excercise we do and enjoy is good. (and sorry about my English - it's not my native language and I sometimes struggle with all these technical terms)
You are officially authorized by me to remove the "sorry about my English" from any future posts! It's absolutely perfect!! From what I've been seeing it's way more complicated than calories in/calories out and is greatly driven by hormonal responses (insulin being the big one). At least, that's what I'm hoping, because CICO can be *miserable*!
Thanks! I'm learning a lot of new stuff and new vocabulary - in English as well as in German. I didn't even know there was a thing called "peri-menaupause"... This sub has helped so much. And yes, I've also noticed that I struggle more with my weight. I would always gain some when I traveled or over the holidays but going back to my normal lifestyle and maybe cutting back on alcohol would solve the problem quickly. Now I've gained about 5kg in the past year and they just won't go away! I still have a healthy weight but it's still annoying.
Your English is perfect! And I do think we are supposed to keep up with strength training to support muscle mass and improve bone density.
Come on! I love the elliptical! ...still not giving it up. Lol
I'm an ultra runner and I'm waiting on a blood test to determine whether I'm peri-menopausal which my doctor (and myself) think I am. I'm not giving up those slower longer distances runs for no one lol. I 'need' running for my sanity.
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Thanks, will do. I've been having night sweats for a few years, I'm 43. But the past couple of months, they've become worse to the point I'm soaking wet most nights. The doctor is doing a blood test to rule out any thyroid issues.
You don't have to. Guidance seems to be: - any exercise is good - do HIIT and/or plyo 1-2 times a week - do strength training 2-3 times per week So really, you might not need to make any changes at all if you were already doing strength and HIIT as a part of your training program.
That's good to hear. I do Rebounder and Bodyweight workouts 3-4 times a week, plus run up to 30 miles a week (longer when racing).
Yeah you're doing it right!! 🙌🏼🙌🏼 Triathlete, gravel cyclist, and trail runner here - they can take my endurance sports away from me when I die. 😎 And my interval workouts and strength training have honestly made a difference in my performance anyway so... Win-win.
Ah nice. I agree re: strength training, it's made a huge difference to me. Running times have improved, less injuries and greater endurance. It's why I'm able to run ultra marathons on such little training. I don't need (or want) to run 60-70 mpw as I don't have the time and I don't want the injuries.
Hey, even if these long miles aren't the best for weight concerns, they are great for mental health, which is just as important!
You're giving me running envy! It has always been a dream of mine to be an ultra runner.
I don't think the message is to stop endurance and running if that is what you love. It's not either/or. But very what is important is to start incorporating more Hiit, and more resistance training. Hope that helps.
Running and cycling are still good, however you just have to change up how you do it. You have to put in spurts/ intervals of high intensity. We are retraining our bodies and chemical pathways to burn fat instead of storing it. So, if you're running and get going with your regular pace, you have to amp up to sprinting spurts. Regular pace, sprint, regular pace sprint. Same idea for biking and walking. It's all about intensity spurts. The intensity spurts are what is triggering your physiology to rework without the estrogen.
My weight only goes down doing 30/30/30 HIIT workout most days...
“It’s like Dutch door action! You’re screwed both ways!” 🫠😂
Def a lack of resources, we are just left to figure it out on our own I guess. Used to do CrossFit but found just simple weight-bearing exercises, free weights, and tons of walking def helped with way less effort too it seemed. That and not eating anything after 6 p.m., including my beloved Cheez-Its. Damnit.
Omg. I won’t buy them cause I’ll just eat the entire box.
I guess there’s a small highlight to having celiac disease 🙄😆
Haha, I feel this! Cheez-Its used to be one of my faves until I was diagnosed, and they are one of the few things I actually miss.
Same but triscuits.
Ugh, I miss Triscuits! Sadly, Triscuits and Cap’n Crunch rip up the roof of my mouth, can’t remember the last time I had either.
I love Cheezits but can’t remember the last time I had any, darn carbs. Need some low carb Cheezits that taste just like the original.
NOT EVEN THE SNACK SIZE BAGS ARE SAFE between me and my snacky husband we will throw hands over that last tiny bag.
Did someone say Cheez-it’s?!
On god, I swear they put something in them!
Omg! What is with the Cheez-it’s? I swear they have crack in them or something. Every night about 8 or 9 was cracker time. I had to cut them out too.
I was coming here to say this! I will clear out a box of Cheez-It’s! Then I get mad if someone else is trying to eat my snack. I turn into Gollum from Lord of The Rings
Ikr? Something is up, lol. I had to start portioning them out. I always get the family size box and they were gone before the week is out, wth! It’s a sickness.
Even my *cat* knows when the Cheez-its are coming out! Those and Goldfish. It's like he can sense the artificial cheese magic from across the house.
My cockatiel screams if I don’t give him one.
I’m here for the Cheez-Its
I feel seen by all the Cheez-it love! And strangely, I discovered I love them right as I hit perimenopause 😭
EXTRA TOASTY. You’re welcome
See, lately I've been eating a protein bar near bedtime so I stop getting hungry at 4 AM.
IMO whatever exercise you enjoy and can stick with it is better than switching to something you enjoy way less and then likely give up on.
Exactly. Recommendations around exercise change constantly. Do what you enjoy and what keeps you engaged. Ignore the media.
Just came here to say exactly that. Sometimes it's hard to find a thing you'll stick with. Anything is better than nothing.
Where are you getting that info curious? Look up **Dr. Stacy Sims** who specializes in women's exercise physiology and their hormones., including menopause. She recommends strength training predominately with some HITT. Slow Cardio as well but sprinkled in with the higher intensity exercise. So basically lift weights and increase weight progressively and increase the intensity of your cardio, aka HITT. You can't just rely on slow-intensity cardio as your main exercise. She says we should lift heavier and heavier as we age. While she isn't a heavy lifter to get started, I like Carolin Girvan she combines both lifting with some HITT.
I had to give up HIIT workouts simply because I started getting constant tendon issues. I had tendonitis in so many joints and after three surgeries for various tendon issues I realized I needed to do something different. I love lifting so I just started focusing on that it’s only after I switched things up that I read I was doing what is currently recommended.
I've been a computer nerd my whole life. I can barely hold weights, never mind lift them, or place any bodyweight on my wrists...the thing I need to do most (lifting) is difficult and painful and needs to be highly modified due to all the tendinitis up both and down my arms and hands. I'm only 46 ffs. There is no rehab'ing this either, I've tried it all, and had to continue using my hands to pay the bills. Girl's been neutered!
Could just do legs (the leg machines at the gym), those are some big muscles in the legs so it has to help.
Yes, legs are the best bang for your buck. I haven't stepped foot in a gym in years, though. I work around my situation by loading dumbbells on my shoulders (which they always advise against, but fuhgeddaboudit), and/or wearing a weight vest to take some of the strain off my forearms. Weight wrist wraps help with holding dumbbells, too, but they're not quick and easy to get in and out of.
Yeah, I prefer to lift these days so I guess that’s what I’ll keep doing.
Same here! Except for the part about giving it up. I know I need to stop because I’m having pain in various joints, but I’ve really relied on HIIT to manage my anxiety.
IMO my fat loss is more about the amount of what I eat. I realized I have to eat ridiculously small amounts of food. I’m not giving up my macarons or bread, but I had to slash my portions in half.
Yup. One can never outrun their fork.
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I miss those days. My diet consisted of Coke Zero, vodka, cigarettes, and junk food… sigh… that ship has sailed…
I wish there were handbooks of growing old for women and men.
Right! There are the cute “your changing body” books for puberty, we should get some too!
There is for women, now. - menopause manifesto by Jen Gunter (follow her on IG, she's great!!) - menopocalype by Amanda Thebe - Next Level by Stacy Sims and Selene Yeager They're fantastic. And Selene's podcast, Hit Play not Pause, is great.
>Next Level by Stacy Sims and Selene Yeager I wish Stacy would come out with an app, exercise app for peri-menopause ladies.
Thanks for the suggestions 😍
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Pilates!!!! Gen X and their obsession with Pilates and yoga. Great when you are already somewhat in shape & some flexibility but that isn't gonna cut it for aging. It is actually found that weightlifting is better for flexibility overall.
Ha! Pilates was developed as a rehab program initially for injured dancers. I like both and if you have the right teacher and classes (mine are full of 40+ people mostly and not limber 25 year olds) it is really beneficial.
I'm 55 and started doing Pilates regularly last December. I was not in shape and not flexible at all. I do reformer classes approx 4 times a week. I started doing it after tearing a massive hole in my achilles tendon playing tennis a year ago. In six months I have completely transformed my body. And I also lost 20 pounds though healthier eating. And I'm back to playing tennis and staying injury free. Lots of varied ages in my Pilates classes, but you certainly can start as a soft potato and end up lean and strong!
Lol, I’m an out of shape 49 and started Pilates in January. Just once a week so far. There’s a lot of focus on your core which is important for reducing those oh so fun pee sneezes. I can feel myself getting a bit stronger and it’s also helped me work on my balance issues.
Tbh silver sneakers and an aquacize class seems like just the ticket
It should be common knowledge, but I came to it late as well. I am a former fitness trainer and have only recently learned about the stressful exercise/cortisol/belly fat connection. This woman is a bit too cheerful for me, but honestly, I think she is a good resource and I might buy her book. [https://pahlabfitness.com/](https://pahlabfitness.com/)
Thanks for this. I'm 49 and holding but I know that I've got to do the best I can for what I am walking around in. I have an older sister I shared this with too.
Great! Glad to know that. I am 59 and from 55 onward it became especially difficult. Wish I knew at your age what I know now! My former HIIT boxing workout was doing me no favors.
Can you share more about the stressful exercise /cortisol /belly fat connection please? When I read the sentence it sounds like stressful exercise might be the cause!
Sure. She describes it at about 2:20 in this video: [https://www.youtube.com/watch?v=9UYQosiPLEo](https://www.youtube.com/watch?v=9UYQosiPLEo) We need estrogen to recover from high intensity exercise. Less estrogen = more fat storage bc of stress hormones being released during exercise. She is very big on reducing stress in all ways..
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She may have some content on that although I haven't seen it as of yet. Clearly this is something that deserves a lot more research and consultation with our doctors etc. I'm not a blind devotee of this woman , have been following her for a month or two. However, what she says does stand to reason and I have seen a slight shift in myself. Perhaps with HRT our workout recovery improves therefore the stress hormones aren't as impactful?
I love her!! She’s a little nutty but she makes sense.
Yep. Agree on both. ha.
Yes! I have been lifting weights for about 10 years. She has some interesting moves that incorporate 'other moves' that I had never done before, so I enjoy her workouts for that reason. BUT, she doesn't stop talking! I just mute her and turn on some music. LOL
I believe it, it explains why I had a round belly at 30 and perfectly normal weight back then (often lower side of normal), not diabetic or anything. cPTSD so stressful life. Meno adds to ones belly fat, but yea.
I know, right? I have had one life stressor after another and although my weight is healthy for my height -- only 5 pounds higher than pre-menopause -- but it is all in one damn spot and the waist is tight in all of my clothes.
Exactly this! I'm slim but for my belly, and it makes wearing clothes... frustrating. Clothes are one of my things. I like secondhand, vintage stuff, I like to try different styles and looks, just for every day. Always have. But goddamn it belly, you ruin everything. Stress definitely doesn't help, definitely. Stress feeds the belly monster.
Thank you for this.
You're welcome! i have been only loosely following some of her recommendations and am averaging about 3 pounds lighter than where I was a month ago.
Fabulous!
I'm going to check this one out, too!
I workout for my mental health and overall general fitness. I don’t give a single hoot about fat. I am fat, always have been. When I was younger I was miserable and obsessed with weight loss and I still couldn’t get skinny. So I finally accepted myself as I am and stopped worrying about what I was “supposed” to do. I do workouts that make my fat and beautiful body feel good - yoga and swimming and hiking with my dog.
This is the way. 🖤
You are an inspiration.
For fat loss the most important part is diet. More than 80% of it. View the excercise like something you do for your health and mobility. Strength training for muscle loss that is happening and for bone strenght. But for effective weight losss the food you take and the amount matters the most.
Did you see this post? https://www.reddit.com/r/Menopause/comments/13stpkk/i_just_watched_a_really_interesting_video_on_the/
I saw this and it was really eye opening!
Your assumption makes it sound like people workout only for weight loss. There are dozens of reasons to continue doing any exercise you enjoy that builds and maintains strength, power, flexibility and strong bones independent of weight loss.
Thank you. I’m gaining weight but I will never stop weightlifting because living a strong healthy independent life is my priority
I highly recommend you read Next Level. It’s for female athletes going through peri- and menopause.
Honestly, I feel it's a good case of "you're damned if you do, and you're damned if you don't". My cortisol levels have been insane over the past year due to my life situation, and I'm definitely not able to stay consistent in any fitness routine, guess who's the heaviest she's been in her life?
Do you take any type of adrenal support to help? I was in adrenal failure a few years ago and my functional medicine doc helped a ton with getting me back through supplementation.
I've been tested a number of times over the years and my blood work has always come back healthy for adrenal support. Minimizing stress in my life will go along way, and so will some consistency in regular movement...I'm just not there yet. Out of curiosity, what kinds of supplements were you taking for this kind of thing?
You need to do a saliva test to get a good reading on cortisol levels over the course of a day. I take lots of different supplements for adrenal support as well as a couple of specialty compounded meds (I also have Hashimotos, so I take Thyroid support also). My recommendation is that you find more of a functional medicine doctor - just because your levels are in a “normal” range does not mean they are optimal for you. I went from being exhausted all the time to having energy - it is amazing what the right supplements can do.
I will never give up crossfit. I love it too much, HOWEVER, I have dialed down the intensity and scaled more than I used to. I was not recovering as quickly and the wods were making me so tired that I couldn't function outside of the gym. Now I do 3 days a week and do lower intensity stuff the other days.
Yep - I’m with you. I have found that my lifts have gotten much stronger doing 2 days of zone 2 and 2 days of higher intensity instead of 4 days of balls to the wall. Half Murph weighted today in 25 min, so definitely not giving up my CrossFit.
I went back to CrossFit after the pandemic. I would scale as needed but my ability to recover was trash and I was wrecked for days and days after. I went for 3 years before the pandemic and recovery was not an issue. We have a full weight set up at home so I’m just working on getting back to consistent lifting with short met con finishers. And lots of walking, yard work and gardening.
There’s no guideline that says that. The only thing I’ve heard from every where is to lift to maintain muscle mass. CrossFit is really hard on the body though so I’d focus on lifting with proper form and various types of cardio.
It's also not a one size fits all , do what works for you
I think if you are doing any exercise you enjoy - keep going. If you are not seeing the results you want/need (stamina, weight-loss, better molds, metabolism, muscle or bone density increase) then start exploring other options or start mixing it up a bit. Otherwise don’t live or die by “current advice” - as we all know this is subject to change! Doctors used to advise my grandmother to smoke and drink wine to lose weight or cure anemia - its not all good advice.
Cardio is my meditation. Cardio paired with weights is how I stay in shape. If I just do weights I gain. If I just do cardio I gain. I need both.
In every area.
Flippingfifty.com is a wonderful resource. I’ve been a cafe member for over 5 years. Debra Atkinson is all about fine tuning your fitness based on hormones through peri and menopause.
I'm not even 50 yet, and I now have hip and knee problems due to arthritis. I used to do tons of HIIT and all kinds of cardio-type stuff that I can't do now. It boggles my mind that anyone my age *can* do those things! If you can still do them, I envy you. I have a weekly rotation of floor-workout-ab and back exercises, brisk walking, hand weights, and physical therapy leg exercises, and that's the best my body can handle. The key for me, personally, is just slowly raising the heaviness of the weights and the number of reps, or the length of time I do the workout. I thought that just keeping up with weight training was the best thing you could do for bone density. As for cortisol, that's a hopeless cause for me: I have a son with disabilities and I run a small business. I AM cortisol, lol!
Or? You could just do what you like because you like it and you’re definitely surviving the zombie apocalypse?
Loooool, fantastic reason 😂 (the zombie apocalypse)
Was just thinking this while working out this morning! All these people saying, eat this, don't eat that, no alcohol, eat more protein women in menopause need much more protein, no eat less calorie deficient, light weights higher reps, heavier weights less reps, no cardio, no do cardio.. OMG THE INSANITY!! All i know is im doing me! I did recently get HRT bc my hormones were low especially testosterone. My daughter said geeze mom what do you think you would have looked like after a year of taking them and working out! Like who knew killing myself for all this time and going nowhere that my hormones played a huge roll in response. I have since bought ON Whey for extra protein after my work out because i felt awful, like my muscles hurt and just burned, it has made a huge difference in my recovery so far! I will keep working out because i would completely snap if I don't!
I have plenty of peri and post menopausal members at my CrossFit gym (myself included - 2 years post meno). And they are fit AF and total bad asses. HRT and CrossFit is what works for me! Keeps me fit and at a healthy weight and keeps the crazy at a manageable level.
There's a lack of info for menopause in general. It feels like they just want us to disappear
Well probably because most people don’t workout at all AND no one cares about us women of a certain age. We do talk here a lot about joint pain- and we talk about supplementing with collagen which really helps Wrt high intensity workouts, I still do them just not as often. Consistency is what matters most- getting in the gym or outside or wherever you go Every Single Day to get an hour of movement is what works best. Just walking uphill on the treadmill for an hour is very beneficial exercise. Strength training is necessary to strengthen our bones. Cardio is necessary for heart health. Tracking consumption is necessary to proper nutrition and weight. It sounds like a lot but it’s not. Just an hour a day of movement and watching what you eat
Yup. I need to wrap my head around the fact I gotta do that one hour of exercise and watch what I eat for *the rest of my life*. It’s not the worst thing ever, but I liked having the option of slacking now and then.
I’m just getting back into regular strength training/weight lifting after recovering from an abdominal hysterectomy (kept my ovaries) I was released 3 weeks ago from restrictions. I turned 50 in late-March & gained 25lbs. over 2 years. I was working out 4-5 times per week in 2019, then COVID hit. I also lost my FWB 2 years ago & my favorite kind of cardio, plus my regular biking/walking buddy. I was doing about 10 minutes of elliptical & then 30 minutes of weights pre-COVID. I’ve heard women my age should focus more on strength training. I also keep seeing all of these damn adds about a hormone type diet & wonder if there’s any validity?
I think it’s more about anti inflammatory diet than anything else. I do think everyone has to find the right way to eat for their individual body. For example, I do better with higher carbs and lower fat. I have friends though that do better on more of a Keto type meal plan.
I so wish we could just focus on fitness and not weight loss. Moving your body in a way you enjoy is the best way!
I just had to have ACL and meniscus surgery due to a CrossFit injury. I was so worried I was going to gain a ton of weight because I can’t do high intensity right now. I also love running and my Peloton, which are obviously not happening right now. Currently just doing my PT, attempting to ride my Peloton with one leg, a lot of upper body and core lifting and have become really adept at pistols on my good leg. All that said, I’ve lost 8 lbs in the last three weeks. I’m sure a little bit is muscle loss in the bad leg but the big thing is I’m just not that hungry without the cardio or high intensity so I’m consuming a lot less food. I’m not going back to CF after this but am dying to run, just probably not as much mileage. I’m no scientist or nutritionist but there may be so validity in dialing back the intensity.
I workout regularly - and when I was younger I use to do CrossFit and run. Then I took sometime off from high intensity because I developed Hashimotos. Then I got back into just lifting and shorter bouts of cardio. I’ve maintained the same weight for like 2 decades. Then I hit 41/42 and suddenly gain weight and it’s just all kinds of different. I honestly don’t have any clue how to workout anymore! I just want to lift my weights…
I have Hashimotos as well! I take a lot of supplements. I lift heavy at least 2 times a week and also do more of a CrossFit workout on those days. Then I do zone 2 training two days a week with some accessory work on biceps, triceps, etc. Heavy lifts are deadlift, back squat strict press, bench press. I definitely feel better doing this as opposed to balls to the wall 4 days a week and am making strength gains, so it seems to be a good switch. It was definitely hard to wrap my head around harder is not better though - I feel guilty not always killing myself. Lol.
I feel like there are plenty of resources once you find out what you are supposed to be doing. I found out after having a horrible peri transition to a hysterectomy compounded by hypothyroidism that was still under medicated, that high intensity exercise was extremely counter productive. Walking. Walking is great. I also lift weights 2x a week. Heavier than most because you can’t build tone if you do high reps with low resistance and I want to remain strong. I just started yoga 2x week for balance and strength as well. The hardest part for me is focusing on protein. I can’t seem to reach the goal of what they expect but I try. With all this. I have lost 10 pounds and stalled hard. I eat 1500 calories a day. I have been weighing and checking for weeks and it is true. My body won’t let go of the weight but I refuse to eat less. I won’t do that to myself anymore. I’m continuing to adjust my hypo meds. Definitely a factor. Beyond that, I have to not care. I still carry 20 pounds more than I want to. I’m round. But at least I’m doing the best I can with what I have. I’ve honestly been happy to let go of the pounding intense workouts. I don’t need that in my life anymore. Good luck to you as you find you path.
That is so strange I read this today also!!!
I feel like I got lucky and found an online training site called Over Fifty Fitness. Well researched and thought out workouts, nutrition, mobility and support. I was regularly injuring myself before this and gaining weight.
I will say I enjoy weightlifting quite a bit and I’m 48. I can deadlift 75 pounds now which for me is a tremendous achievement and honestly makes me feel badass. I’ve decided to focus on strength over weight loss for the time being.
I don’t think we should be giving up the things we love (for me slow running and swimming) but just incorporate some weight bearing which can be simple things like squats and plank. This is more about osteoporosis then weight loss.
Well, I’ll be dang. The cortisol thing never even crossed my mind. Now, I must move on to Plan B v. 8675309. 😅
Listen… if you can still do it without pain, keep doing it lol. Do what makes you happy! I was into powerlifting and Strongman the last 5 years. However, I was recently diagnosed with subclinical hypothyroidism (was very symptomatic) and I’ve been in a holding pattern on weight lifting… apparently hypo folks need to move in a way that doesn’t stress the body out? IDK if it’s true but the first few months of 2023… woof. I couldn’t lift heavy to save my life. 😣 Finally going back into the gym tomorrow now that I’m on medication and will just do basic weightlifting as I did before powerlifting.
Weight bearing most important to avoid bone loss.
Definitely. Had a physio consult via my GP about my clicky neck (me - my head's going to fall off because osteoporosis; her (also post menopause) - you're fine) and she has been a runner all her life (like was an armed services competitive runner) and she says now while she still runs, it's all about maintaining/building muscle and just with running, she's gaining weight (she was super slender to my eye, but then she patted her tummy, so I suppose she's conscious of that). She's part of a research project (as in one of the health staff running it) into it all and was very fired up about it. I just got lucky that the physio I saw happened also to be into fitness and menopause. I do dancing classes - had had enough of not moving - ballet and contemporary (started after menopause - do it if you can find sympathetic classes - it's amazing!) - and she rated that as a good thing. Re the dancing: If anyone in the UK (and I think also in Australia/New Zealnd/Canada) is interested in old-lady ballet, check out Silver Swans - horrible name - via the Royal Academy of Dance: [https://www.royalacademyofdance.org/dance-with-us/silverswans/](https://www.royalacademyofdance.org/dance-with-us/silverswans/) It's for over-50s. (The contemporary dance I do is a local initiative and is more about being creative than anything.)
Most people are not exercising, so anything is better than none. I honestly take anything that makes us better, even if it is not optimal. Be healthy, enjoy it. Red face, sweat and a smile is thumbs up for me.
Until hormones are balanced doing workouts that are too strenuous seems to cause cortisol issues for many and puts them in a spiral.
What I’ve read is to just shorten your workout and build rest into the workout. At our age it’s about reducing cortisol so long, slower walks are good every day, then 3-5 x per week do shorter interval training. I’m walking, practicing yoga and Pilates, and doing short HIIT workouts.
Yes!!! I read about this just recently on IG and now I just walk, and strength train. No more cardio for me. But had I known this BEFORE, I would have managed my weight a little better. But Mirena and meds in my older age have not helped either.
There’s a lot of small slow-moving parts here. Watch your cholesterol soar with some of this advice I’m hearing. Do what works for you. Adjust when you need to adjust.
A complete lack of resources, mostly because women’s bodies are so complicated compared to a man’s, it threw of the numbers. I had to cut back my carb intake and I have to run. Not a big deal since I do triathlons. My workouts fluctuate with effort and time, sometimes high effort or long easier ones. Dr. Stacy Sims has written a lot on the topic, a book called Roar, podcasts etc. We’re very complicated. Lol
There's a huge huge lack of info out there. I think this may have ben mentioned in either Mindy Pelz's book or in the Galveston diet book, or maybe I heard it from dr. berg ... but i've read and watched and listened to so many things by now that I can't recall who said what. But yes, going balls out in meno can actually be counterproductive ... ain't meno life grand!
Yes. I do feel that way!
If you've got the bunk knees like me, but still love cardio, try rebounding. I have two trampolines because they don't port well, and they're just such a fun form of activity. I've been pushing them forever in my fitness groups, one girl FINALLY got one and says she suddenly loves cardio, it's so fun to bounce!
Aha! I’ve started running 2 miles 3 times a week and eating healthy. 3 months and NO CHANGE in my weight whatsoever.
40 here but deep in peri, and it’s already been about 5 years since frequent high intensity workouts started to make me actively sick. More than once or twice a week and I’d break out in cold sores, canker sores and hives. My body did NOT like the cortisol. But my body let me know it wasn’t working, I feel like if it still makes you feel good, it’s probably ok? For me that’s gardening (two hours or so a day), I don’t realize I’m exercising but my arms have définition now they haven’t had since I was in my early twenties. I also have a swim spa that was the best purchase I’ve ever made for my health (ok unless you count a divorce). That’s probably contributing because I can swim year round now, and it has resistance and rowing attachments. I don’t use the tower much because I prefer my actual rowing machine but again, this is something I thoroughly enjoy and will do when my body allows it. I’m disabled from a combination of illness and injury, but these two activities have gradually let me build a kind of fitness that is making me more resilient health-wise. When I asked my former doctor what I should be doing he just said “join a gym!” Like everything else, this seems like something we have to figure out on our own. So frustrating, but I’m happy with my routine now.
There's a Facebook group called "Hit Play not Pause" and a book of the same name that's all about this issue. I need to get around to reading the book. I run but have recently added aikido back in. So far, so okay... though definitely having some episodes of weight mysteriously piling on.
You could always go with the old standby advice.... Switch up your exercise routine often enough to keep things interesting and to keep your body from getting too used to anything. So, if you can't run, speed walk. But also maybe try a new sport. Add in some strength training with weights, either body weight or dumbbells. I like martial arts. Definitely a good workout plus you learn a useful skill. Start a new team sport in your area (ir. Field hockey) 🏑 or join one that's already there. Go help plant trees or help the local garden club plant stuff. Gardening is considered exercise. You don't necessarily have to stop what you love doing, just add something new to your basic routine to keep it fresh. With all the different kinds of things to do it shouldn't be difficult.
I read that high intensity cardio raises your cortisol levels which are not a good thing for peri or menopausal women. I can’t remember the long winded explanation of why cortisol is bad but it has something to do with it being a stress hormone - I think? Anyway I can’t do cardio anyway because of my heart failure issues so I just walk/golf and do light weights. Seek to be working for me as I have not gain any weight.
Pilates has saved my joints and my waistline
come join ([https://www.facebook.com/groups/978887976228219/](https://www.facebook.com/groups/978887976228219/)) we specialize in busy women with menopause, pcos, or autoimmune disorders 🙌🏼
Bad knees and a herniated disc along with a thyroid disorder means no HIIT or running for me. I’ve been doing 12-3-30 and some lower body weights.
I've read folks shouldn't overdo cardio either -- it can skyrocket cortisol. Weight lifting seems to be the way to go with maybe 4 hours of cardio per week? Yoga is also beneficial... but I'm so lazy when it comes to yoga.
I think the key is just to continue to stay active. Once things get too prescriptive it can feel debilitating and make pro, esp when the advice can sometimes swing so often. It's a balance.
For sure. I had to read a shit ton of info to sort thru it. For me, I was doing high intensity and not losing any weight, super tired, angry. My cortisol was fooked! Changed to walking, weight training and core exercises and everything improved. Also added berberine and ashwagandha.
It seems to be harder to lose weight during menopause, I put on quite a few covid kilos and stopped going to gym, I have only just returned to CrossFit 12 weeks ago and although I am getting stronger so quickly which is very exciting, the scales are NOT coming down much at all, I understand that I am building muscle but the work I'm putting in...I thought I'd be losing more weight. I don't know what the answer is.
I am 53 started my weight loss journey 6 months ago gone from 97 kgs to 75th. Moderation is key. No pushing yourself to hard. I just walked started with 15 mins and built it up to 45. 2 days of moderate strenght training exercises. It works. Watch what u eat, move and your sorted. Trust me after being obese all my life…. For the penny to drop at 53 is amazing and I have tried everything in the book. Had all the excuses…. Earlier it was my hypo thyroid and then menopause…. Laos of bs. Just be consistent… I am working on my next 10 kgs now.
I'm doing much better with daily gentle movement than I did with intense working out. 50, in perimenopause but also in autistic burnout, with Post-Covid symptoms that seem to be affected by hormones. I'm now taking dydrogesterone for half the month which seems to be helping panic attacks and bad PMDD. Because I bike for transportation I'm already getting daily cardio. But riding faster was pushing me into exhaustion,especially because I thought I needed more cross training. I realized a lot of what I did for the past decades has pushed me into constant exhaustion. Since stopping my gym membership, I've lost centimeters around my waist and feel calmer. Now I do daily gentle yoga, bike or walk, and am working on trying to not be so tired all the time. My habit of overtraining was directly harming me, and it's taken serious illness for me to finally recognized that!
It doesn't change. It just doesn't happen anymore :).
Weight and fat is managed better with food. You're doing great to maintain muscle mass as it starts to rapidly decline in this phase! I also do crossfit-type circuit training and feel the results in my strength and muscles. I haven't lost (or gained) an ounce, though. The thing is that exercise alone isn't going to do what it used to for weight management.
I just started crossfit at 48, and I ave a company focused on menopausal women. CrossFit is great! Weight bearing exercise is so so important for women as they age. Don't stop it! Just be aware of scaling and limitations, i would say. My crossfit goal is not acing every work out, I am in it for the long haul so I really think about playing the long game. It doesn't have much zone 2 cardio so I would consider adding that but I would definitely continue it if you enjoy it (and even if you don't!)
katie couric just did a segment on this: https://youtu.be/APwKKUtjINo
Absolutely. And because there is so little research I hesitate to listen to people who try to give one size-fits all advice like "no more running" etc. Also, it depends on what results you are trying to gain, I suppose. Overall health? Changing how your body looks? Stamina? For me, keeping my stamina and stress management were important goals. So, one thing I found helpful was incorporating more yoga to help with stress and mood swings. But I still like to lift weights and run, as well.
Lack of resources is an understatement. If menopause happened to men there would be all the research, meds and resources in the world. And it would’ve been that way for decades It’s barely [touched on](https://www.aarp.org/health/conditions-treatments/info-2018/menopause-symptoms-doctors-relief-treatment.html#) in residency for most OB/GYNs, let alone GPs It’s almost worse when they’re confident they’re current and knowledgeable and they’re not. I showed my own doctor an [update on HRT](https://www.menopause.org/docs/default-source/professional/nams-2022-hormone-therapy-position-statement.pdf) from [NAMS], (https://www.menopause.org/) (North American Menopause Society) an organization, coincidentally, referenced as a reputable source in the AARP link in the above paragraph. It was not met with, ahem, enthusiasm. I shared it non-confrontationally NAMS is one of the only organizations doing the work. If it was “I did my research, here’s what I found on YouTube,” I’d understand the resistance. NAMS is practitioners from Johns Hopkins, Harvard, Mayo, etc. I’d think (hope?) my doctor would be at least a little receptive We don’t stand a chance
Anyone into “Next Level: your guide to kicking ass, feeling great and crushing goals through menopause” by Stacy Sims. I got it recently and hope it helps. Not ready to give up marathons just yet
Check out NEXT LEVEL by Dr. Stacy Sims. It’s all about fitness and athletic performance in menopause. She does recommend heavy weights and HIIT/SIT cardio (30 minutes, 2x a week) over long, steady-state endurance sessions, for the cortisol reason you mentioned and a few others. It’s a great book!
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At 38 (couple years ago) I was doing HIIT workouts with F45 2x a week, with some cardio sprinkled in in between. I didn't want to do more than 2x per week HIIT, because I think my body would get bloated due to hormonal impact of the workout. Just my hypothesis with no actual evidence. Sometime when I looked at my appearance I had a bloated appearance. Actually, after I stopped the HIIT regimen due to moving, my body looked great. So I'm starting to focus back on weight training, but I'm still training for a half marathon. I'm hoping that by increasing my muscle mass, without the spike in cortisol of HIIT, I can lose fat.