Day 37: Importance of Exercise

From the title of this lesson, you might be expecting me to talk about how GREAT exercise is for you. We’re not saying it’s not, but here’s the truth…it can be so. hard. to stick to working out.

On top of everything we have going on, throwing our changing bodies into the gym or the pool or onto the jogging scene does not sound appealing. At all. Add in the busyness of life, and exercise is just about the last thing on your to do list (if it made it on there at all)

The cocktail of changing hormones, life stresses, and bodily aches and pains can have a really big effect on how you feel about exercise. And let’s not forget, it can also affect how we feel about ourselves. We can have all sorts of negative, unhelpful thoughts about working out, like:

“Who do I think I am to begin lifting weights now?”

“No way I’m letting anyone see me in my bathing suit!”

or

“I’m already burning up! I don’t need to go to the gym to work up a sweat…”

Sound familiar?

While it might seem counterintuitive, exercise is exactly what you need right now. It can help you boost your mood, calm some of your symptoms, and guard you against health risks. Let’s talk about some very practical things you can start doing.

• First, make sure you’re doing weight-bearing exercises, like walking, hiking and jogging. These activities force you to work against gravity, and lots of research shows that they can slow down bone loss. Resistance exercises – like lifting weights – is also great for your bone health. Don’t start too heavy though, if you’re new to resistance training. Start light and build up as you go.
• What about activities like swimming and cycling? These don’t have the same benefits for your bones, but they are great for your heart. They also build your muscles, so definitely incorporate them into your fitness plan. Aerobic activity also has the perk of helping out with your symptoms. Exercises that increase breathing, blood flow, and sweating have actually been found to reduce the severity of hot flashes.
• And remember, it’s not just about pumping weights in the gym or running 10 miles. Stretching exercises, Yoga and Pilates can be great for killing two birds with one stone – you get a work out AND stress relief, and God knows we need both!

So how much exercise is just the right amount?

Aim for around 30 minutes a day, 5 days a week. But, remember, what works for another woman might not work for you. It can take a little trial and error. Research shows that 30 minutes of moderate daily activity might not be enough to maintain a healthy weight for some women, so it’s always a good idea to consult with an expert to figure out the best plan for you.