How to Exercise Effectively While Going Through Menopause?

“Menopause sees a drop in estrogen in the body, which contributes to bone density,” he says. “This is one of the reasons osteoporosis is a problem for women as they get older. To improve it, you really need to follow a resistance-based strength program.” It’s also critical for metabolism to work efficiently, as accumulating visceral fat increases the risk of cardiovascular disease.” Estrogen is cardio-protective. So tracking visceral fat, which relates to the adipose tissue that surrounding your internal organs is a good idea.”

In fact, collecting statistics can be incredibly motivating. The recommended body fat range for women ages 50-60 is 22-33 percent, according to Heagney. “This is a broad range, and we like to aim for 21-22 percent in our 50s, to keep it below the 31-33 percent range as we approach 60.” At Kx, they use state-of-the-art Seca body composition scales to test your fat mass, skeletal muscle mass and visceral adipose tissue, as well as do blood tests and continuously monitor glucose levels (the more stable your blood glucose, the more consistent your energy and mood will become).

All of these metrics are used to track progress – in just four days of testing Kx’s new KX20 personal training plan (five one-hour sessions per week with a personal trainer, over a four-week period), squatting, lifting and I even pulled their two-time Strongwoman World Champion and personal trainer Anna-Maria Ronnqvist on a long mat with nothing but a giant elastic resistance band. I have also reduced my body fat by 1.48 kg, while increasing my lean muscle mass by 0.48 kg. “Muscle tissue is more metabolically active and therefore burns more energy at rest, so more exercise and exercise will have the biggest effect on your metabolism, about 50 to 70 percent in fact,” explains Heagney.

But while it all comes down to numbers, training for even a few days has shown me that it’s also about the effort we put in, which has to be consistent. It turns out that we don’t need an academic paper to tell us how our metabolism is doing. We just have to get on with it.

To attempt

Book muscle support if you have not exercised for a while. For my long-term frozen shoulder (a very age-related condition) I see physiotherapists at Movement Perfected. Knowing that a massage is on the agenda at the end of a busy week of training is a great boost.

To buy

Omron’s Viva Smart Scales from John Bell & Croyden provide accurate measurements of visceral fat, body fat percentage, resting metabolism, your BMI and skeletal muscle percentage, all of which can be synced to an app on your mobile device.

To do

If you’re vegetarian or vegan, increase your protein intake to build muscle mass – aim for three servings a day. Try Vivo Life protein powders if you’re not confident in meeting your quota – they’re more competitively priced than many on the market.


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