Embracing Strength, Flexibility & Balance During Menopause
Submitted by OhmFit Activewear
Ah, middle age: that magical time when “getting up” from the couch feels like a CrossFit challenge and every little ache and pain reminds you that your body is aging like fine cheese (and not the good kind). As we age, we face the gradual loss of muscle tone, bone density, and flexibility. But fear not! There’s a way to combat this erosion of our youthful exuberance and reclaim our strength: strength training, flexibility exercises, and balance workouts. Grab your favorite snack (we suggest a banana—it’s healthy, high in potassium, and it’s not nachos) and let’s dive into the fabulous world of fitness for the fabulous mid-life woman!
What We Lose a Little at a Time
As we gracefully glide through the years, we begin to lose muscle mass at a rate of about 3-8% per decade after reaching our 30s. Think of it as our muscles deciding to go on a long vacation to Florida without us. Not only that, but our bone density starts to take a vacation too, leaving us at a higher risk for fractures and osteoporosis. This is particularly important for women, who often face a steeper decline in bone density after menopause. Regular exercise can be your ticket to keeping these biceps, quadriceps, and bones in tip-top shape.
The Magic of Strength Training
Strength training isn’t just about lifting weights and grunting like a bodybuilder; it’s about counteracting that slippery slope of muscle loss and keeping your body functioning optimally. You’ve got to love a workout that allows you to feel powerful, not just in the gym but also while carrying those heavy grocery bags! Jen Blair, owner of Core Fitness, a Bloomington-based gym, programs workouts for her peri- and menopausal clients with a focus to gain muscle, improve balance, and agility. “When I design a workout plan for my menopausal clients, I create a full body weight training session with just a burst of cardio.” She goes on to explain that weight training has a 24 hour afterburn versus a four hour afterburn that follows a cardio session. What can be better than that?
Benefits of Strength Training:
Muscle Preservation: Pumping iron or using resistance bands isn’t just for bodybuilders; it helps keep your muscles intact and may even help them grow! Let’s be honest—who doesn’t want biceps that could make you feel like you can lift a car—or at least an oversized bag of groceries? It’s all about turning those daily lifting struggles into a fun strength contest—where you’re the champion!
Boosted Metabolism: Increased muscle mass can elevate your resting metabolic rate. Translation: You can burn calories even while binge-watching your favorite series!
Bone Density: Strength training encourages bone growth, helping to ward off osteoporosis and keeping your skeleton from sounding like an ancient door creaking open.
Flexibility and Balance: The Silent Heroes
Ever tried getting out of bed and felt like a rusty robot? That’s your flexibility waving goodbye! Stretching and balancing exercises are often overlooked, but they hold the key to a pain-free life full of movement and function.
Flexibility exercises help improve your range of motion, making everyday activities easier. Balance exercises can reduce your risk of falls, which, let’s be honest, isn’t a great way to meet new friends. Consider incorporating balance work as part of your routine – you’ll be the one standing on one foot at the next family gathering, impressing everyone with your stability!
Let’s Add Pilates to the Mix
As we explore a well-rounded fitness routine, the benefits of Pilates are impossible to overlook. This low-impact exercise method enhances flexibility, balance, and strength—essential components for maintaining an active lifestyle as we age. Kellie Franks, owner of Sync Mind Body, emphasizes the importance of Pilates for women entering perimenopause and menopause. She states, “it’s important to continue to work on stability, strength, flexibility, and balance. Pilates is the perfect movement practice to achieve those things. The movements have a low impact on joints with a high impact on stabilizing muscles, offering invaluable support through the changes your body is experiencing.”
By focusing on core stability and alignment, Pilates not only tones often overlooked muscles but also improves posture and promotes mental focus. Georgia Thomson, owner of Move Pilates and Yoga in Bloomington, adds to the conversation by highlighting the specific advantages of Pilates, particularly Reformer Pilates, for peri- and menopausal women. “While flexibility is certainly one benefit of a consistent Pilates practice,” Georgia explains, “there are significant additional benefits. Pilates addresses the need for muscle building through heavy resistance training while also increasing mobility, flexibility, core, and pelvic floor strength. It concentrates on conditioning the smaller, stabilizing muscles, helping to prevent injuries, making it an excellent complement to traditional lifting and other physical activities like golf, pickleball, tennis, and hiking.” Ultimately, Pilates offers an incredibly challenging (think high intensity, but low impact) workout that effectively supports women as they navigate the magical peri- and menopausal chapter of life, all while keeping cortisol levels in check. Whether you’re a beginner or a seasoned enthusiast, Pilates provides a nurturing yet effective workout that revitalizes both body and spirit, helping you stay agile and strong for years to come.
Gear Up: Sweaty Success
Let’s talk about the unsung heroes of any workout: your workout apparel. You wouldn’t wear a tuxedo to a muddy obstacle course, right? Why wear subpar clothing to your sweat sessions? Investing in high-quality, sweat-wicking apparel keeps you cool, comfortable, and just as importantly, feeling fabulous while you sweat.
Look for clothing made of breathable, moisture-wicking fabrics that give you that “I just stepped out of a magazine” feeling. Plus, let’s face it—who doesn’t feel more empowered while looking stylish? You’re not just lifting weights; you’re lifting your spirits! OhmFit Activewear, a quality women’s boutique located on College Ave. in Normal, knows a thing or two about fitness apparel. Owner Heather Young knows the adage of dressing for success extends beyond the workplace and into the gym. Their wide variety of apparel motivates and inspires women in the gym, on the golf course, pickleball court… everywhere!
Keeping It Fresh: Spice Up Your Routine
The workout world can be as predictable as your favorite sitcom reruns, which is why it’s essential to keep things exciting! Mix up your routine regularly to dodge the dreaded workout burnout:
Try Different Classes: Join a yoga, Pilates, or Zumba class. Not only are these great for flexibility and cardiovascular fitness, but they also foster a sense of community and connection. Plus, who doesn’t love a little shimmy to the beat?
Find a Workout Buddy: Gather your girlfriend, neighbor, or even your daughter for some accountability and laughter. You can share sweat sessions, swap healthy recipes, or even compete in friendly challenges. Just make sure you don’t spill protein shake all over each other!
Embracing Community: Find Your Tribe
Last but not least, remember that fitness doesn’t have to be a solo endeavor. Numerous communities exist, both online and offline, that focus on empowering women through fitness. Locally, Andrea Bjorkman of Find your Fizz, and Heather Young of OhmFit Activewear are creating community via events tailor-made for women in peri- and menopause. In addition to events, they have created a Facebook group that is dedicated to this age group, and offers humorous memes, advice, and a place to vent frustrations and achievements. If you are on Facebook, search for Fit & Fabulous @ 40+ You’ll find that just like you, many women are navigating the road to health, strength, and vitality, and they’d love to share it with you!
Speaking of Events… Join us at Lift, Laugh & Lager, a Mid-Life Wellness Adventure
Andrea and Heather would like you to save the date for our next Fit & Fabulous event slated for Sunday, January 26 from 1-3 p.m. Event partners include Core Fitness and Kellie Franks of Sync Mind Body. More details will be available soon, but plan on workouts tailor-made for women ages 40+, following up with a rowdy conversation with your new community hosted at Keg Grove Brewery.
Conclusion: Age Is Just a Number!
As you navigate your fabulous middle age, remember that strength training, flexibility, and balance are not just workouts; they are pathways to empowerment and longevity. With the right mindset, supportive friends, and some killer workout gear, you’ll be moving through life with confidence and zest.
So, let those weights lift, stretch those muscles, strengthen your balance, eat nourishing foods, and remember to embrace laughter along the way. Who knew aging could come with so many perks? Here’s to the amazing journey ahead—don’t forget to sweat, smile, and shine!
Our next Fit & Fabulous event will be: Lift, Laugh & Lager – A Mid-Life Wellness Adventure on Sunday, January 26 from 1–3pm. Registration link can be found at: ohmfitactivewear.com. OhmFit Activewear is located at 1520 E. College Ave. in Normal and can be reached at 309-530-2320.
