The benefits of exercise at any stage of life are well documented^[1]. It's estimated that 40% of adult women in the UK don't get enough exercise^[4].

Exercise is known to increase the release of endorphins in the body which help us feel happy and energised. This can be particularly important during (peri)menopause when our mood, emotions and levels of motivation may fluctuate.

Regular exercise can help regulate mood and anxiety as well as improving heart health^[2][3][5].

Regular exercise that raises heart rate and moves and impacts our joints is really important during the (peri)menopause since hormones, in particular estrogen which has had a protective effect in our bodies, begin to fall and leave our bodies more susceptible to illness/injury^[6].

Exercise during this time has many benefits:

• Improves bone health — as we age our bone density can decrease leaving us more susceptible to injuries, particularly fractures. Weight bearing exercise like walking with Nordic poles, can not only help make your bones stronger but also strengthen your muscle groups
• Helps maintain muscle mass — as we get older, we lose muscle mass. Nordic walking can help slow this process, reducing the risk of falls and fractures
• Improves heart health — for those not receiving hormone replacement therapy (HRT) in particular, the reduction in the protective effects of estrogen may increase the risk of heart disease. Regular exercise can help reduce blood pressure, improve heart health and lower cholesterol
• Improves mood — regular exercise can help us de-stress and lift our mood. It can also give us more energy and help keep us motivated
• Helps maintain a healthy weight — during the menopause some women find their weight starts to increase, often caused by a reduction in estrogen. This can lead to higher fat distribution around the waist and an increased risk of heart disease, diabetes and cancer. Physical activity, particularly walking, is one of the best ways to maintain a healthy weight

My one-to-one sessions focus on improving your fitness and wellbeing. Each session is designed around your specific training needs, gently building your fitness whilst walking through the beautiful countryside and parks around Bristol.

Please contact me to discuss how Nordic Fitness can help you.

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1. Donaldson LJ - Sport and exercise: the public health challenge, British Journal of Sports Medicine 2000;34:409-410
2. Benefits of exercise, NHS.uk 2021
3. How to look after your mental health using exercise, Mental Health Foundation 2021
4. Guthold et al. - Worldwide trends in insufficient physical activity from 2001 to 2016: a pooled analysis of 358 population-based surveys with 1.9 million participants, The Lancet Sept 2018
5. Newson L - Menopause, Depression and Anxiety, Menopause Doctor 2021
6. Izzicupo et al. - Nordic walking increases circulating VEGF more than traditional walking training in postmenopause, Climacteric 2017