Exercising While Fatigued

Menopause can really take a toll on energy levels. This is especially true when the symptoms get bad, but even when the hot flashes have cooled down, every little thing can seem stressful and leave me completely exhausted. Ironically for us, one of the strategies for fighting fatigue is to exercise more. This can be such a drag, though, and sometimes the motivation isn't there.

Here are some tips I found to keep exercising even while fatigued with my own additions I picked up through experience. 

• Slow but steady is key here. You have to go at your own pace so that you don't get tired out too quickly, which is more likely to occur when you are fatigued. Short burst exercising, like sprinting, can end up being self-defeating and just lead to burnout. 

•  Make sure to get your stress low. A stress relief technique like meditation done right before a workout can help calm the body and mind, and also get you in the zone.

 

• Drink lots of water. The body won't care about the temperature when it comes to hydration, but ice cold water can make you feel more alert and ready to go. Make sure to always have some water on hand during a workout. Using a water bottle with a built-in ice pack can keep it cold for a while.

 

• Try to find a workout buddy. It doesn't have to be the same person every day, but having specific plans with someone means you're less likely to flake. They can also provide you with encouragement. :) If you find yourselves getting too tired or unmotivated, you can even make it a little friendly competition between yourselves. 

 

•  To add onto the point above, taking an exercise class can keep you going and focused. Classes also follow a regular schedule, helping exercise become a routine and not just something you might do when you're not tired.

Fatigue during menopause can be so hard because it creeps up even when we're doing everything right: eating healthy, exercising, sleeping enough, and trying to balance hormone levels. Even if it seems like nothing is helping, don't give up! Everything we do is all for the best, leading to a healthier lifestyle.

Jump Rope for Cardiovascular and Bone Health

There's a great video making the rounds online. A group of Italian senior women go jump roping again just like in their childhood. Check it out:

It's so cute and inspiring! (and there's a beautiful Fiat Punto in the background!) First Michelle Obama , and now these golden girls, I just had to take up jump rope myself! So I went out to the store and got my own rope.

It's important to remember that around 80% of osteoporosis cases are in post-menopausal women, so if you don't want your fate to be sealed, you have to do regular strength-training exercises. Ththe following page has a great list of at-home exercises for preventing osteo, and jump rope is on the list.

Jumping rope doesn't have to be monotonous, since you can mix in different styles. Here are the other benefits of jump rope:

• Burning calories: 15 – 20 minutes of jump rope are enough to erase the calories from a chocolate bar (though that's not an excuse to indulge in junk food!)
• Heart health: Jump rope definitely gets your heart rate up, I can attest to that! Just like all aerobic exercises, jump rope can reduce your risk of heart disease.
• Low impact: If you have good form like Michelle's, jump rope doesn't put much impact on the joints, even less than jogging.
• Upper body strength: The jump rope motion improves muscle strength in the upper body. Everyone thinks of hips first when it comes to osteo, but it can also affect the spine and other bones too!

These fun Italianas show us we're never too old to stay active and enjoy life. Jump rope can definitely seem boring at first, but make sure you have good form and change up styles. Having some music in the background can also set the rhythm for your jumping. Stay young!

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Fitness Trackers in Sports Bras?

I try to keep up with technology nowadays, since there are some pretty impressive things out there. First, there are activity trackers. I've never used one, since it doesn't seem like something I particularly need, but it is nevertheless very nifty.

Fitness trackers are great for those who need a little extra motivation. They measure things like heartbeat and calories burned, and they cook up a fitness goal for you to work towards. Of course, you can always keep track of it yourself, but having the gadget can remove some human error from the equation.

Apparently, now there are even sports bras that come with fitness trackers inside of them. Having a properly-fitting sports bra is essential to prevent breast pain during menopause, especially when exercising. It monitors heart rate, distance, workout duration, and calories burned, which is pretty cool if you ask me. The only downside is that you also have to keep your smartphone with the corresponding app around – which is done easily with one of those now-ubiquitous armbands.

Overall it seems like a great fitness tool, but on the other hand, it's pretty pricey. Have you tried a fitness tracker sports bra, or is it just a passing fad? Does it help you stay motivated?

Losing Weight with Nordic Walking

Anyone going through the change can tell you the nitty-gritty on menopause and weight gain – that dreaded "apple shape," the unusual difficulty in losing this weight, and the way hormones are to blame. Thankfully, I've been pretty lucky in this department thanks to my exercise routine, diet, and Macafem supplement, but if I slack even for a just a week or so, I notice the weight start to creep on at an alarming rate.

Word on the street now is that Nordic Walking is the new thing to do for losing weight. It requires more of a commitment, though, so I wanted to look at the pros and cons of this exercise before taking the plunge.

Pros

One of the benefits of Nordic Walking that immediately stands out is that it's low-impact. The poles it uses help to take weight off the knees and generally make the walking easier. This is great for those carrying extra weight, which may be an unfortunate reality during menopause.

A new study from this year has compared Nordic Walking and other forms of exercise in overweight menopausal women.  If you can get through the science speak, their findings are interesting. The women who did Nordic Walking lost more weight in 10 weeks and had more improvements in things that affect cardiovascular disease, like cholesterol levels, than women who did other exercises or didn't exercise.

The improvement in cholesterol and other factors is not surprising, given that Nordic Walking is an aerobic exercise, and as such, supports cardiovascular health. I'd like to see how the weight loss of Nordic Walking stacks up against other forms of cardiovascular exercise, like Zumba.

Cons

 

Nordic Walking sticks come in every color of the rainbow, but are quite expensive...

The costs of Nordic Walking can be prohibitive for some. The specialized walking sticks can cost around $50, depending on the quality. This is on top of cost of the lessons from an instructor who can teach you the proper technique, which is essential. Although the exercise can supposedly be done in the city or countryside, it's probably more practical to do it where you have a lot of space and won't get weird looks, which might make it unappealing to city-dwellers.

I'm still undecided on Nordic Walking. On one hand, it seems like a great cardiovascular exercise, but on the other, the cost and trouble may not justify it. I'd love to hear about any experiences with Nordic Walking!

Fitness Inspiration from the First Lady

I decided to take a cue from the amazing Michelle Obama and kick my exercise routine up a notch. She's 51, which is right around my age, but even so, she's super healthy and doesn't look a day over 30. Check out her 2-minute video of her workout:

I love how her coach puts an emphasis on variety! It's so important to make sure you stay motivated and don't get bored. That's why I try new activities every week.

If you have Twitter, you can use the feature #GimmeFive to tell Michelle 5 things you're doing to lead a healthier lifestyle.

 

I don't have a twitter, so I'll put my five things here. As you know, menopause has motivated me to exercise to treat menopause symptoms and achieve a healthier lifestyle.

• 1.       Jump rope – After watching Michelle, I realized that I've been jumping rope wrong all along. No wonder it was such a drag! You have to keep your elbows close to your body and only jump a little. It's a great cardiovascular workout.
• 2.       Taking the stairs – whenever I have to go to the doctor or another place with multiple floors, I make sure to take the stairs instead of the escalator or elevator. It counts as exercise and is more environmentally friendly.
• 3.       Aqua Zumba – this is great for getting active and having fun at the same time!
• 4.       Healthy foods – I've been trying to eat healthier, mainly by eating less meat and more plants. Having soy foods like tofu also helps to reduce menopause symptoms like hot flashes.
• 5.       Breathing exercises – stress makes everything worse during menopause. My abdominal breathing helps me relax, which also leads to better sleep and less hot flashes!

What are your Gimme Five?