5 Exercise and you

As we have seen there are significant benefits to exercising during the perimenopause and menopause, but it can be an effort and it is important that exercise is the right fit for you. In Activity 3 you will be offered some advice on how to choose the right exercise.

Activity 3 Exercise choices

Timing: Allow 10 minutes

Listen to Audio 1, taken from a podcast where Dr Louise Newson discusses exercise choice with Janette Cardy who is the founder of Janette Cardy Fitness.

What advice does Janette give about choosing exercise?

Download this audio clip.Audio player: Audio 1 Exercise

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Transcript: Audio 1 Exercise and the Menopause: Janette Cardy and Dr Louise Newson

Dr Louise Newson

For someone who, I’m not genetically sporty, and I sort of force myself to do exercise. And every time I do, I feel better. And as many of you know who’ve listened to me before know that I do quite a lot of yoga, which is very good, I find both mentally and physically. But there are so many different types of sports. So how do you direct people or help them to know what’s best for them? Because it’s really important, isn’t it, that we all find an exercise that suits us?

Janette Cardy

Yeah, most definitely. I think it’s important that you enjoy what you do. So if you don’t look forward to it, or it’s an effort every single time, and you don’t get that high from it, that endorphin high, then it’s probably not the right exercise for you.

There’s a lot of people that think it’s great to go out and do a run, but there’s a lot of people that don’t. But it doesn’t have to be open the door and run. It could be open the door and walk-run or just walk. Everything can be modified to suit the person. But I think the key is to enjoy what you do.

Dr Louise Newson

Yeah, which is really important. Because certainly, I know that if I said to some of my patients, you need to start running 10 kilometers a day or even go for a long cycle ride, and they haven’t been on a bike for 30 years, then that’s completely irrelevant. And it’s also about building it up, isn’t it, so being realistic. And everyone’s different, aren’t they, in their stamina and exercise tolerance as well?

Janette Cardy

Yeah, definitely. And I think it’s not a competition. You’re not competing against anybody else. This is your own personal journey. And if you get outside, and you’re walking for 10 minutes. And then the next time you go, and you’re doing 12 minutes. There’s progress, and you can see your progress. And that quite often ignites the fire and the passion I think because you can see that you are getting fitter whilst you’re enjoying it.

End transcript: Audio 1 Exercise and the Menopause: Janette Cardy and Dr Louise Newson

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Audio 1 Exercise and the Menopause: Janette Cardy and Dr Louise Newson

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Janette discusses how if exercise feels like an effort, or you do not enjoy it, then it is probably not the right type of exercise for you. Exercise has to be enjoyable, or not too unpleasant, to ensure that it is repeated and that you look forward to it rather than finding ways to avoid it.

So, what are the best choices of exercise, and which are the most effective? Before you look at this you need to hear a note of caution.

Caution is needed for anyone starting a new exercise programme in adulthood, especially if they are over the age of 35 and haven’t exercised for some time, or have any chronic health conditions, e.g. heart disease, arthritis, high blood pressure, type 1 or type 2 diabetes, or kidney disease. Also, symptoms such as shortness of breath, dizziness or light-headedness with exertion, pain or discomfort in the chest, neck, arms or jaw during physical activity, ankle swelling (especially at night), or lower leg pain when you walk which goes away with rest should be checked out by a doctor.