Functional training during menopause: empower your health and well-being

Menopause is a significant phase in a woman's life, bringing with it a myriad of physical, emotional, and hormonal changes. While this transition can be challenging, it also presents an opportunity to focus on health and well-being in new and empowering ways. One of the most effective approaches to maintaining and enhancing health during menopause is functional training. This type of exercise, which emphasises movements that mimic daily activities, can help women navigate menopause with strength, flexibility, and confidence.

Understanding functional training

Functional training focuses on exercises that improve the body’s ability to perform everyday activities. Unlike traditional gym workouts that often isolate specific muscles, functional training involves compound movements that engage multiple muscle groups. This approach not only enhances overall fitness but also improves balance, coordination, and flexibility.

Benefits of functional training during menopause

Improved strength and bone health - menopause is often associated with a decrease in bone density due to lower oestrogen levels. Functional training, which includes weight-bearing exercises, can help strengthen bones and reduce the risk of osteoporosis.

Enhanced flexibility and mobility - hormonal changes during menopause can lead to joint stiffness and reduced flexibility. Functional training incorporates dynamic stretches and movements that keep joints supple and improve range of motion.

Better balance and coordination - as we age, the risk of falls increases. Functional exercises that challenge balance and coordination can significantly reduce this risk, ensuring that daily activities are performed with ease and confidence.

Weight management - metabolism tends to slow down during menopause, leading to weight gain. Functional training, which often includes high-intensity interval training (HIIT), can boost metabolism and promote fat loss.

Mental well-being - exercise is known to release endorphins, the body’s natural mood elevators. Regular functional training can help manage menopausal symptoms like mood swings, anxiety, and depression.

Key functional exercises for menopausal women

Squats - great for strengthening the lower body, improving balance, and enhancing mobility. Squats mimic the motion of sitting down and standing up, making them highly functional.

Push-ups - these work the upper body and core, improving overall strength and posture. Modifications, such as knee push-ups, can be used for those starting out.

Planks - excellent for core strength, planks help stabilise the spine and improve overall stability.

Lunges - these enhance lower body strength, balance, and coordination. Lunges mimic walking and stepping actions, making them practical for daily movements.

Bent-over rows - this exercise targets the back and shoulders, helping to improve posture and reduce the risk of back pain.

Step-ups - using a bench or step, this exercise mimics climbing stairs and improves cardiovascular fitness, leg strength, and balance.

Tips for a successful functional training routine

Consult a professional - before starting any new exercise routine, it’s essential to consult with a healthcare provider or a certified fitness professional, especially if you have any pre-existing conditions.

Start slow - begin with basic movements and gradually increase intensity and complexity as your strength and confidence grow.

Listen to your body - pay attention to how your body responds to different exercises. Rest when needed and avoid pushing through pain.

Stay consistent - consistency is key. Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by health experts.

Incorporate variety - mix different functional exercises to keep your routine interesting and address various aspects of fitness.

Stay hydrated and nourished - proper hydration and nutrition are crucial for overall health and optimal performance during workouts.

Menopause marks a new chapter in a woman’s life, and functional training can play a pivotal role in ensuring this phase is vibrant and healthy. By focusing on movements that enhance strength, flexibility, and overall functionality, women can navigate the challenges of menopause with resilience and grace. Embrace functional training as a pathway to not just surviving, but truly thriving during menopause.

Remember, every woman's journey through menopause is unique, and it's important to find what works best for you. Stay active, stay informed, and most importantly, stay positive.

Here's to a strong and healthy menopause.