"Exercise is not just for the young; it's for anyone who wants to live a vibrant, healthy life at any age. It's never too late to start moving, and you'll soon discover that the benefits of exercise in later life go far beyond physical well-being, extending to your mental and emotional health as well."
As women navigate the changes brought on by menopause, maintaining a healthy weight often becomes a challenge. Over the past decade, I have experienced this firsthand. However, along with the struggle came a surprising realisation: exercise has not only helped me manage my weight but has also contributed significantly to my mental health and overall well-being.
When I noticed my weight creeping up after menopause, my initial response was to take extreme measures. I joined a rigorous boot camp at Coogee Beach, forcing myself to attend the 6 AM sessions five days a week. I'll admit, I hated it. But as time went on, something shifted – I discovered the remarkable impact that exercise had on my mental health.
While the primary motivation for my fitness journey was weight management, the unexpected emotional benefits kept me going. Exercise became a powerful tool in reducing stress, boosting my mood, and even increasing my self-esteem. As a result, my outlook on fitness gradually evolved from a chore to an integral part of my daily life.
To ensure that I maintain consistency, I focus on engaging in activities that I genuinely enjoy. Gone are the days of dreaded workouts; now, I find pleasure in going to the gym two to three times a week, swimming three to four times a week, and exploring other forms of exercise that pique my interest. By making enjoyment a priority, I have found it easier to remain committed and reap the physical and emotional rewards.
My experience has taught me that embracing exercise during this chapter of life is not only essential for weight management but also plays a critical role in maintaining mental resilience and well-being.
These recommendations will guide you in leveraging physical activity to support your weight management goals:
Embrace the Power of an Exercise Buddy:
My top recommendation is finding a friend to join you on your fitness journey. The image above captures a moment at the women's pool in Coogee, where I enjoyed a swim session with my swim partner, Jaqi Coan. In my experience, having someone by your side not only keeps you accountable but also transforms exercise into a therapeutic social experience, making it easier to maintain a consistent routine as you share updates and stories of our week
Start slow and be consistent: Ease into your new exercise routine by starting with manageable, low-impact activities, and gradually increase the intensity as your fitness improves. Consistency is key, so focus on building a sustainable routine that fits your lifestyle.
Choose enjoyable activities: Select exercises and activities that you genuinely enjoy to help maintain motivation and commitment. This could include walking, swimming, yoga, or group exercise classes tailored to your preferences and abilities.
Incorporate strength and balance training: Strength and balance exercises are essential for maintaining muscle mass, improving posture, and preventing falls as you age. Resistance bands, light weights, and bodyweight exercises can be effective tools for these types of workouts.
Make use of adaptive tools and equipment: If you have mobility or accessibility concerns, don't hesitate to utilise adaptive tools, such as resistance bands, exercise chairs, or swimming aids, to make your workouts more manageable and enjoyable.
Stay hydrated and prioritise recovery: Ensure you drink enough water before, during, and after your workouts to stay properly hydrated.
Finally I learnt a great tip from resident midlife Fitness Coach, Tania Dalton- to allow your body adequate time to rest and recover between exercise sessions to prevent injuries and promote long-term success. She stressed that over 50, the body needs more time to recover.
It's important to remember that everyone's fitness journey is unique, and there is no one-size-fits-all approach. Embrace the process, be patient with yourself, and celebrate your progress along the way.
As women over 50, it is crucial to prioritise our health and recognise the profound impact that physical activity can have on our overall quality of life. So, let's lace up our sneakers, dive into the pool, or dance our way through this journey – our bodies and minds will thank us.
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