December 26, 2022 7:19 am


Moving in menopause – it’s non-negotiable

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HRT and meditation are great … but there’s no fit-and-well if you don’t move

Before we even start talking about training, playing and competing in sport, we have to talk about simple movement.

Movement. It’s such an undervalued health-giving gift that’s fundamental in not only managing menopause symptoms, but improving the quality of your life.

It’s essential we move – regularly. And while no-one’s expecting perfection – menopause is a busy full-on time – let’s all aim to move the right-side of enough.

Why move?

For one, movement and exercise help midlife women to manage many menopausal symptoms. For two, it also protects us against chronic conditions that women suffer in later life – think heart disease, osteoporosis, dementia and back pain. For three, it makes us feel good, sleep better and gives us energy.

As netball players, chances are you’re already packing in some solid movement/ exercise … but in midlife we need to do more. Need some ideas? We’ve got you covered.

1. Sit less move more

They say sitting is the new smoking so try to limit the time you sit each day and turn it into movement. Try to incorporate as much movement as possible into your life: standing desks, stand for calls, walking meetings, get up for a stretch … move more!

2. Outside before midday

This is a bodyclock thing. You’ll help set your body clock / circadian rhythm by getting out into the daylight of the morning. Do this and you’ll set your body and brain time to the right time and set yourself up for a good night’s sleep (in 12 hours or so).

3. Get into nature

You might live in the city but you can still hunt out rivers and fields, even tree lined pavements, and have a look around. Take in as much nature as possible through your eyes, nose, mouths and ears and see this time as a gift. This is your time for you to just be.

4. Don’t over move

Maybe you’ve a tendency to overdo things. If so, keep checking in with your energy levels and remember that moving is more important than training.

To explain that one: imagine sitting still all day then driving to the gym and then smashing out a session. That day is all-sitting with one burst of movement. It’s worth far less health than a day when you move little-and-often all day long. You don’t need to make appointments to move – just do it!

5. Restorative motion

Even if you’re super fit there is huge value in doing this kind of work which could take the form of yin / hatha yoga, Tai-Chi, Open Water Swimming, Paddle Boarding – movement that fills your cup and you feel refreshed and replenished by.

6. Pelvic floor exercise

The movement/ exercise you do shouldn’t cause you to leak. Your continence is your independence so it’s vital to do your pelvic floor exercises daily. Keep on them, and talk to your GP or Women’s Health Physio sooner rather than later if any issues crop up.

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