I did not know it was a thing, until a couple of years ago when it hit me like a train! And this is something I always want to talk about because I know it’s a real struggle to get any kind of exercise done when you’ve got menopause fatigue, but the good news is that there are ways to manage it, including exercise.
First, let’s talk about why menopause can cause fatigue. During menopause, our bodies go through significant hormonal changes, including a decrease in estrogen levels. This decrease can lead to a variety of symptoms, including hot flashes, night sweats, and fatigue.
So, how can exercise help?
Exercise is known to boost energy levels, reduce stress, and improve sleep quality. However, it’s important to find the right type and amount of exercise that works for you.
Here are some tips for exercising during menopause fatigue:
- Start small and gradually increase the intensity
If you’re new to exercise or dealing with fatigue, start with small, low-intensity workouts and gradually increase the intensity over time. This could mean starting with a 10-minute walk and gradually increasing to a 30-minute walk or adding light weightlifting to your routine.
- Focus on strength training
Strength training is especially important during menopause because it helps build muscle mass, which can decrease as estrogen levels decline. By building muscle mass, you can increase your metabolism, burn more calories, and boost your energy levels. Aim for at least two days of strength training per week, focusing on exercises that target major muscle groups, such as squats, lunges, push-ups, and planks.
- Find a workout that you enjoy
Exercise should be something that you look forward to, not dread. Find a type of exercise that you enjoy, whether it’s walking, dancing, swimming, or yoga. This will make it easier to stick to your routine and stay motivated.
- Listen to your body
It’s important to listen to your body and not push yourself too hard. If you’re feeling fatigued or experiencing other symptoms, take a break and rest. It’s okay to modify your workout or skip a day if you need to.
- Stay hydrated
Staying hydrated is essential for maintaining energy levels, especially during menopause. Drink plenty of water throughout the day, and consider drinking water with electrolytes if you’re exercising for more than 60 minutes.
In conclusion, menopause fatigue can be challenging, but exercise can be a helpful tool in managing it. Remember to start small, focus on strength training, find a workout that you enjoy, listen to your body, and stay hydrated. With these tips, you can boost your energy levels, reduce stress, and improve your overall health and wellness.
Now, I know it’s not always easy to overcome fatigue. I’ve experienced this so I know it can be quite a struggle. Check out this video I made previously on what I did when I was going through extreme fatigue and hopefully it gives you some helpful insights!
More from Melissa
6 Common Diet Mistakes of Women Over 40
I’ve had women tell me that the biggest struggle they encounter when it comes to weight-loss is FOOD. And I can absolutely relate to that …
6 Reasons why you can’t lose weight
Are you over 40 and struggling to lose weight? You’re not alone. Many of us find that as we age, losing weight becomes more challenging. …
“Menopause Fatigue” – Is that a thing?
Menopause Fatigue. I did not know it was a thing, until a couple of years ago when it hit me like a train! And this …