By Liz Dawson, Accredited Exercise Physiologist
A commonly asked question by our female clientele, is what sort of exercises should I be doing as I endure menopause and the more mature part of my life. As we age, there are more things to consider when it comes to exercise and movement in general. Hormones, pelvic floor health, chronic joint injuries, chronic diseases and of course bone health should be top of mind for women over 50 and for the unlucky ones, many of these things are simply hard to ignore. When embarking on a new exercise regime, here are a few considerations and some advice that may help hold your body in good stead.
- Get clearance from your doctor
It is really important to regularly check in with your doctor and voice any concerns you may have about your body, or mind for that matter. This will make getting medical clearance for exercise a more streamline process. Some of the more pertinent issues when it comes to exercising at this age, are your bones and major organs, so getting a bone density scan, glucose test and heart check will ascertain any risk factors. That way when you start exercising, you know what you are dealing with and can set some realistic and safe health and fitness goals.
- Seek professional help
Movement can be more challenging at this stage of life and it is important that you take care of your body and exercise in a way that is safe for your body. Seeking help from an Accredited Exercise Physiologist will ensure you are tailoring exercise to your personal body and health goals whilst setting you up to exercise independently in a safe and effective way. Exercise Physiologists also work with GPs to tailor programs that reflect and respond to any medical health considerations at play.
- Go back to the basics
Your pelvic floor, bone health and strength are the three most important factors at this age. Knowing the correct posture for exercise movements and understanding how to turn on your core will dramatically improve outcomes and ensure you can participate in exercise for life. Adding in some balance and strength through simple exercises you can do around the house, is a great place to start, coupled with enjoying the great outdoors with walking.
- Make it social
Emotional and mental health is also a key consideration at this stage of life and socialisation is a great way to remain stimulated. Meeting up with friends for a walk or exercise class kills two birds with one stone. Instead of meeting friends for coffee and cake, sign up for a new class and enjoy afternoon tea when it’s complete. You will enjoy the cake so much more knowing you have earned it.
- Listen to your body
With any exercise, at any age, it is really important to tune into your body and listen to what it is telling you. Knee aches, incontinence issues or back pain should not be ignored; this is your bodies warning sign. If you are experiencing pain, an Exercise Physiologist can help you change the way you are exercising or moving, before the damage is irreversible.
- Strength is just as important if not more important at this life stage
The harsh reality of ageing, is our bones, muscles and joints are deteriorating. This deterioration can increase the risk of chronic diseases as well as serious falls. Bone and muscle strength should be your key focus at this point and participating in a group strength program is one way to ensure you are helping counteract the stress that age puts on our bodies.
- Exercise for life
There is nothing worse than dreading or resenting exercise. This is your time now and exercise should be enjoyable and allow you to keep doing what gives you pleasure. Whether it’s hiking, traveling, gardening or playing with the grandkids, the stronger and fitter you are, the longer you will be able to keep doing these things.
Northside Allied Health will be launching a ‘pilates plus’ program for women 50+ on International Women’s Day -8th March with the first class free. For more information visit the website https://nsah.wpengine.com/dt_procedures/pilates-plus/