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Menopause

Sep 04, 2023

A woman's body undergoes many physiological changes throughout a lifetime, the last of which is often menopause.

Menopause refers to the end of menstruation and is said to have occurred when a woman has not had a period for 12 months. The average age of natural menopause is 52 years, but it can occur earlier depending on circumstances.


‘Peri-menopause’ refers to the time from the onset of symptoms related to menopause which occur in conjunction with changing hormones, especially oestrogen and progesterone. Women’s experiences can vary considerably, with some symptoms including muscle and joint aches, anxiety, depression, mood changes and incontinence, to name a few.


So if you’re in this boat, you’re probably wondering what you can do to manage these symptoms?

 

Try to move your body a little more!


Exercise and Menopause


Midlife women should be engaging in a variety of types of exercise, including cardiovascular, resistance and balance exercises. If you are unsure what type is right for you right now, get in touch with an Accredited Exercise Physiologist as they understand the physiological and hormonal changes occurring throughout this time and can prescribe appropriate exercise to benefit you.


Regular exercise is also an excellent way to stave off weight gain and loss of muscle mass, which are two frequent symptoms of menopause. Aerobic exercise will help reduce your risk of developing cardiovascular disease, while also enhancing mental health and well being through the release of the ‘feel good’ hormones. Try to reduce prolonged sitting and aim to reach 10,000 steps each day.


Not only is cardiovascular training important, but strength training is vital as osteoporosis risk skyrockets following menopause due to decreased oestrogen. Resistance training will help to improve muscle strength to protect your bones and also increase your metabolism.


Meditation, Yoga and Pilates are also a great lower impact option which can help manage the stress of life and other menopause related symptoms.

 

Things to Remember


  • Exercise at a time when you feel best. If you are having hot flushes, exercise in the morning to avoid exercising during the hottest part of the day. 
  • Pick a type of exercise you enjoy and find a buddy to keep you motivated 
  • Start off slow with 10 minutes of light activity and slowly increase the intensity as it becomes easier


Words by Lucy Day 

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Movement that Matters and our Core Values

By Jess Barber • 27 Nov, 2023
Recently our team completed some reflective work together to establish our core values. These three pillars guide the way in which we work day-to-day here at 360 Health Clinic as we strive to offer our client's a great experience while successfully working towards their goals. Here's a little more about how we embrace our core values... HIGH QUALITY We believe we provide services of high quality from start to finish. We respect our clients time by being punctual and fulfilling the entire duration of their consultation. We are innovative and provide up to date knowledge and skills to all practices. We are passionate about what we do and provide high energy sessions to our clients building a strong rapport with each and every one of our clients. RESPECT As accredited exercise professionals we take pride in the respect that we show each other, our clients and the community. We respect the individual needs and goals of each client, providing individualised exercise prescription and programming. We recognise that our clients' health and well being may be ever-changing, and handle it with the utmost care and consideration. TRUST Trust forms the foundation of any healthy relationship and we believe is reflected through; integrity, competence, consistency, loyalty and openness. And with trust comes success. Through strong rapport and open communication we develop trust with our client's to assist them to improve their physical and/or mental health. Knowing that our clients are often sharing with us their vulnerability at different points along their personal journey, we treat this with the highest level of privacy and confidentiality. As part of this reflective practice we were also encouraged to create a mantra. This is something which encapsulates all that we do and stand for within our roles here at 360 Health Clinic. After some weeks of brainstorming and playing with words and phrases, we unanimously decided on "MOVEMENT THAT MATTERS" As a team of exercise professionals, movement is what we encourage and prescribe. However we believe we go that step further and help you find purpose in that movement. Whether it be movement to help you: Ease the pain Recover from injury Return to work Play with grandchildren Reduce the risk or manage complex health conditions To simply FEEL GOOD
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