The Struggle is Real: My Journey with Exercise and Why It’s Crucial During Menopause
September 18, 2024
If there’s one thing I’ve never been good at, it’s sticking to an exercise routine. I’ll be honest — I’ve fallen off the exercise wagon more times than I can count. This struggle goes way back to gym class in elementary, middle, and high school. You know those dreaded moments when teams were picked, and someone had to be the last one chosen? Yep, that was me, time and time again. I guess it’s no surprise that group activities still aren’t my thing.
Even today, as a menopause coach, exercise is something I have to work on daily. Most days, I try to be more mindful about including some form of physical activity in my routine, but let’s just say I’m still wrestling with that demon. However, through my journey into menopause coaching, I’ve learned just how important regular exercise is for those of us navigating this stage of life.
Why Physical Activity Matters
First off, let me clear something up — physical activity isn’t just about sculpting your body into a work of art. It’s so much more than that, especially during menopause. The benefits of moving your body go beyond the physical; they extend to your mental well-being as well. Let’s dive into how exercise can be a game-changer for your mind and mood during menopause.
Mood Enhancement:
Ever heard of endorphins? These “feel-good” hormones are released when you exercise, and they can seriously elevate your mood. Whether you’re dealing with anxiety, depression, or just feeling a bit low, a burst of physical activity can work wonders. Even a short walk can leave you feeling more positive and grounded.
Stress Reduction:
Life is stressful, and menopause can add a few more layers to that stress cake. Physical activity helps reduce cortisol levels, the hormone responsible for stress. And you don’t need to train for a marathon to reap the benefits. Even just 10 minutes of daily movement can make a difference.
Improved Sleep Quality:
Sleep can become elusive during menopause, but regular exercise is one of the best remedies. By incorporating physical activity into your day, you can improve the quality of your sleep, helping you wake up refreshed and ready to tackle the day.
Enhanced Cognitive Function:
Your brain gets a workout too! Physical activity stimulates cognitive function, leading to sharper focus, better memory, and even enhanced creativity. It’s like hitting the mental reset button.
Boosted Self-Esteem:
There’s nothing quite like the feeling of accomplishment after a workout, no matter how small. Achieving your fitness goals can boost your self-esteem and help you feel more confident in your skin.
Strategies to Make Exercise Your Mental Health Ally
Okay, I know what you’re thinking. “This all sounds great, but how do I make it happen?” I hear you. Here are some strategies I’m using myself to help exercise become a more consistent and enjoyable part of my life.
Find Joy in Movement:
The key is to find activities you actually enjoy. Whether it’s dancing around your living room, going for a hike, or trying a new sport, make it fun! If you love what you’re doing, you’re more likely to stick with it.
Create a Consistent Schedule:
Consistency is the magic ingredient. Try to schedule your workouts just like you would any other important appointment. If you’re like me and group activities aren’t your thing, find a workout buddy who understands you and can help keep you accountable.
Mix It Up:
Variety is the spice of life, right? Mix up your routine with a blend of aerobic exercises, strength training, and flexibility work. This keeps things interesting and gives your mental health a holistic boost.
A Little Goes a Long Way:
Don’t let the idea of needing to work out for hours keep you from getting started. Even just 10 minutes a day can make a difference. Start small, and see how much better you feel.
Practical Tips for Success
Balancing work, family, and personal commitments can make finding time for exercise seem impossible. But it’s not! Here are some tips I’m using to make it work:
- Micro Workouts for Macro Benefits: Break your exercise routine into small chunks throughout the day. Ten minutes here, five minutes there — it all adds up.
- Prioritize and Schedule: Treat your workouts like the non-negotiable appointments they are. Pop them into your calendar and stick to them.
- Turn Commutes into Cardio: If you can, walk or cycle to work, or park farther away to get those steps in.
- Family Fitness Fun: Make exercise a family affair! Go for a walk together, have a dance-off, or play a game in the park. It’s quality time and exercise rolled into one.
- Embrace the Power of HIIT: High-Intensity Interval Training (HIIT) is a time-efficient way to get a great workout in a short amount of time. Quick bursts of intense exercise followed by short rest periods can deliver big results.
The Journey Continues
I’m still on my journey with exercise, and I haven’t conquered it yet. But I’m making progress, one step at a time. If you’re in the same boat, know that you’re not alone. Remember, the goal is progress, not perfection. Let’s keep moving forward, together.
You got this, friend!
