Fitness Over 40: A Peri-Menopausal Massage Therapist's Guide
- Jemma Giles
- Jan 8
- 4 min read
So, you're in your 40s or 50s and feeling the pull to get back into fitness. Fantastic! It's never too late to prioritize your health and well-being.
I am in my early 50s and used to be very active and pretty fit, Macmillan Mighty Hikes of 26 miles for several years. But then peri-menopause arrived and kicked my butt! Suddenly I stopped exercising and gained weight. I hear the same story from quite a few of my female clients. I am now, with the help of my WhatsApp support group started up by the founder of a local business women's group who hold me accountable, getting back into my fitness. We are posting positive messages of the exercise we are doing daily and encouraging each other. I am working my way through the Couch to 5K , coached by Jo Whiley, getting back into hiking and enjoying weekly Nia Dance sessions, followed by a coffee and a chat and a laugh.
As a massage therapist, I see firsthand how important movement is, and I want to share some insights to help you on your journey.
1. Listen to Your Body:
Start Slow and Steady: Don't jump into intense workouts right away. Begin with gentle activities like walking, dance classes like Nia Dance, Couch 2 5K, swimming, or yoga. Gradually increase the duration and intensity as your body adapts.
Warm-up and Cool-down: Always incorporate a proper warm-up before any exercise and a cool-down afterward. If you are going to go for a run, maybe warm up with a brisk 5 minute walk first. This helps prevent injuries and improves flexibility.
Rest and Recovery: Don't underestimate the importance of rest. Allow your body adequate time to recover between workouts. Incorporate rest days into your schedule and listen to your body's signals. If you're feeling pain, don't push through it.
2. Prioritize Mobility and Flexibility:
Regular Stretching: Incorporate stretching exercises into your daily routine. Focus on areas that tend to get tight, such as your hips, hamstrings, and shoulders. Maybe do a few stretches whilst waiting for the kettle to boil.
Yoga or Pilates: These practices are excellent for improving flexibility, balance, and core strength. Beginners classes are every where, or maybe try a one to one with an instructor to get started, or a beginners Reformer class.
3. Find Activities You Enjoy:
Explore Different Options: Try various activities like dancing, hiking, cycling, or team sports to find what you enjoy. Outdoor classes can be fun, they don't have to be Bootcamps, there are gentler groups. Try pole or Nordic walking, there are many groups and it works both upper and lower body.
Make it Social: Join a fitness class, find a workout buddy, or participate in group activities to stay motivated and have fun.
Consistency is Key: The most important thing is to find activities you enjoy and stick with them consistently.
4. Don't Neglect Strength Training:
Build Muscle Mass: As we age, we naturally lose muscle mass. Strength training helps maintain bone density, improve metabolism, and enhance overall function.
Start with Bodyweight Exercises: Begin with basic exercises like squats, lunges, push-ups, and planks. These can be fitted in whilst the kettle boils or whilst walking the dog.
Gradually Increase Resistance: As you get stronger, you can gradually increase the resistance by using weights, resistance bands, or other equipment.
5. Nutrition: There are so many resources now on the role of nutrition and how it can help in the journey through Peri-menopause and into Menopause. I have done lots of research and some of the ones I thought are worth exploring are:
Dr Mindy Pelz- www.drmindypelz.com
Dr Mindy Pelz is an American and her books are The Menopause Reset, Fast like a Girl and Eat Like a Girl. She has great YouTube videos and Podcasts.
Dr Wendy Sweet- www.mymenopausetransformation.com
Dr Wendy is from New Zealand and she is a Women's Healthy Ageing Researcher and Menopause Coach. Great informative courses on exercise, nutrition and mind set, with a very supportive Facebook groups.
Dr Louise Newson. www.newsonhealth.co.uk
Louise Newson is a physician, menopause specialist and member of the UK Government's Menopause Taskforce. She has a free Menopause App called Balance and her main book is The Definitive Guide to the Perimenopause & Menopause.
6.The Role of Massage Therapy:
Injury Prevention: Regular massage therapy can help prevent injuries by improving circulation, reducing muscle tension and stiffness, and enhancing flexibility.
Pain Management: Massage therapy can effectively manage aches and pains associated with exercise, such as muscle soreness and stiffness. With regular treatment, once every 2 weeks or monthly, your stiffness is dealt with and your stamina increases, you become stronger as each week passes.
Stress Reduction: Exercise can be stressful on the body. Massage therapy can help reduce stress levels and promote relaxation.
Remember: Getting back into fitness is a journey, not a race. Be patient with yourself, celebrate your progress, and enjoy the process.
Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult with a healthcare professional or certified fitness trainer before starting any new exercise program.
I hope this article provides some helpful guidance as you embark on your fitness journey. If you have any questions or would like to schedule a massage, please don't hesitate to contact me.
Jemma Giles, Clinical Massage Therapist at Massage Therapy Winchester.
07752623234.
I look forward to supporting you on your path to a healthier, happier you!
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