STRENGTH DURING MENOPAUSE

To exercise or not to exercise? It's hard to navigate the transformative phases of menopause, including the physical and emotional changes it brings, but this full-body strength workout should help

- Lucy Miller

If you do a quick search of 'menopause and exercise' you'll be . inundated with information. It's a hot topic, with plenty of personal trainers offering the 'best workouts for menopause belly'. There's a lot of information to process. The good thing is that people are now talking more openly than ever about 'the change', meaning you're more likely to understand what to expect and feel better equipped. And you can certainly feel energised and empowered by using exercise when entering either the peri-menopause or menopause stages.

'At a time when we are losing muscle mass and bone density, and experiencing a wide range of menopause symptoms, the exercise we do needs to reflect what our bodies need,' explains personal trainer Emma Simarro, founder of Building Body Confidence (emmasimarro.​com). 'Strength training is an essential part of our health toolkit during midlife. It helps women maintain muscle and strength, supports healthy bones and reduces the occurrence of health conditions such as diabetes, heart disease and high blood pressure. It can also reduce many of the difficult symptoms women experience, including joint pain, low mood and anxiety, weight gain, poor sleep and even hot flashes.'

Want in? This full-body strength workout designed by Simarro will take just 30 minutes, making it very achievable for most people. 'Just two-to-three sessions a week is a great way to start future-proofing your body. Think of it as your physical pension pot - the more you put in now, the more you will get out later,' adds Simarro.

HOW TO DO IT

The six-move workout will help you feel more energised, happier and empowered. 'I've tried to incorporate all the major movement patterns our bodies perform every day, from squats and pulling movements, to hinges and presses,' says Simarro. 'These will help push blood around your body, keep your vessels flexible and help keep your bones strong.'