The Menopause Workout Debate

There’s been a lot of buzz and mixed reactions lately about menopause-specific workouts. The controversy kicked off with a post by Body Coach Joe Wicks on Instagram, showcasing two new workout videos: a low-impact total body dumbbell workout and a no-jumping strength training workout. Some women welcomed the inclusivity, while others felt it unnecessarily restricted their capabilities. So, is there such a thing as a "menopause workout"? Let's delve into it.

Understanding Strength Training and Impact Levels

Strength Training:

• Low Impact: By nature, strength training with dumbbells is low impact. It can be high intensity if you use heavy weights with fewer repetitions.

• No Jumping: Traditional strength training does not involve jumping unless it's a hybrid workout like boot camp sessions combining strength and cardio (e.g., burpees and jumping jacks).

Joe Wicks’ videos specifying "no jumping" or "low impact" aimed to be inclusive, ensuring women who might be concerned about high-impact exercises feel welcome. However, the labeling caused some women to feel unfairly limited.

Menopause and Exercise: Why It Matters

Body Changes:

• Wear and Tear: By midlife, many women have experienced physical wear from careers, sports, or daily activities.

• Connective Tissue: Decreased estrogen can weaken connective tissues, affecting joints and muscles.

Safety and Customization:

• Personalization: Exercise routines should be personalized. Women who can handle high-intensity, high-impact workouts should continue doing so. However, those with joint issues or other health concerns may benefit from low-impact routines.

The Importance of Exercise During Menopause

Health Benefits:

• Bone Density: Strength training helps maintain bone density, crucial in preventing osteoporosis.

• Muscle Mass: Regular exercise helps maintain or increase lean muscle mass, improving metabolism and body composition.

• Mental Health: Physical activity can improve mood and cognitive function, countering menopause-related mood swings and brain fog.

Exercise Guidelines:

• Volume and Intensity: Find the balance of enough stimulus for muscles without overtaxing the body, especially the adrenals and thyroid.

• Rest and Recovery: Prioritize rest and recovery if you're feeling exhausted. Adequate sleep, nutrition, and low-stress activities like walking or yoga can help.

Addressing Specific Concerns

Incontinence and Connective Tissue Issues:

• Pelvic Floor Health: Reduced estrogen can weaken pelvic floor muscles, leading to incontinence. High-impact exercises might exacerbate these issues.

• Professional Guidance: Consulting with specialists like pelvic floor therapists can provide targeted solutions.

Customizing Your Menopause Workout

Adjustments:

• Listen to Your Body: Adjust workouts based on energy levels and health status. If you’re experiencing insomnia or fatigue, opt for gentler exercises to promote better sleep and recovery.

• Progress Over Perfection: Aim for consistency and gradual progress. High-intensity or high-impact workouts are not mandatory but optional based on individual capacity and preference.

Post-Menopause:

• Increased Capacity: Post-menopause, women might find they can reintroduce more endurance exercises or higher intensity routines.

Embracing the Conversation

Awareness and Inclusivity:

• Public Discussion: Joe Wicks’ post, despite controversy, helps spark conversation about menopause and fitness, promoting awareness.

• Supportive Community: Encourage open discussions and sharing experiences to support women navigating menopause.

Final Thoughts

Understanding that there is no one-size-fits-all approach to menopause fitness is crucial. Women should feel empowered to choose workouts that align with their individual needs and capabilities. Whether you prefer high-intensity workouts or low-impact routines, the goal is to stay active and healthy through menopause and beyond.