Exercise is important in our entire life journey, but even more so during perimenopause and beyond. Good habits are important to cultivate.
As estrogen levels drop, it becomes important to reduce risks for developing osteoporosis. Osteoarthritis and other forms of arthritis should also be managed to not restrict daily movement. Find that daily movement routine that works best for you.
Notable Quotes
I would like to learn more about bone health.
Liz
Is it true that weight lifting is essential?
Roxy
My biggest challenge is dealing with the early loss of estrogen on my bone density.
Marcelle
I am having more strange musculoskeletal aches and pains.
Monica
More Information
Blog posts tagged as musculoskeletal changes:- Rheumatoid Arthritis & Nutrition
- Pain Management with a Twist
- Exercise as Self-Care, Part 1: Your Bones
- Theresa has Grit!
- 5 Minutes of Movement
- Menopause and the Pelvic Floor
- Your lack of motivation is NOT the problem and “laziness” isn’t real!
- Opportunity Knocks
- Getting from the Couch to Consistency
- Throwing
- Bone Density As We Age
- Menopause and Injury Recovery
- What is my Diagnosis?
- Lecture #66: Posture: The Ultimate Life Hack to Lifelong Health & Wellness
- Lecture #36: Keep Your Knees and Hips Moving: The Importance of Core Stability
- Lecture #56: Life Athlete – Wisdom to Pursue Improved Physical Vitality
- Lecture #9: Preventing and Overcoming Common Foot & Ankle Problems
- Lecture #28: You may be Fit, but are you ZombieFit?
- Lecture #66: Posture: The Ultimate Life Hack to Lifelong Health & Wellness (Part 1 of 2)
- Lecture #66: Posture: The Ultimate Life Hack to Lifelong Health & Wellness (Part 2 of 2)
Additional Video Links: Bob & Brad’s YouTube Channel has a plethora of great videos on all sorts of exercises for musculoskeletal ailments and fitness.
Resources:
- Although I prefer the word “movement” over “exercise” or “workout,” this piece from the NYT has some great ideas: 12 Workouts to Try in 2023.
- A really nice British web review Osteoporosis: bone health following the menopause from the British Menopause Society is a good summary with lot of extra links to menopausal concerns.
- Check out Bob & Brad (two experienced physical therapists) and their free tips on many musculoskeletal issues ranging from plantar fasciitis and sciatica, to shoulder and hip pain. Their YouTube Channel is also a good place for instructional videos to “get fit, stay healthy and pain-free.”
- Chartered Physiotherapist Phillipa Butler in England has a great focus on Pilates, yoga and general movement for women in peri/postmenopause, and besides 1:1 and Zoom classes she has lots of great video exercise sessions to boot (so nice to get some TLC from across the pond!).
- Locally, Rebecca Francis at Build the Movement is superb at individualizing body movement programs, and is supportive of both mind and body approaches to better physical health (not to mention great simple videos of the basics which are key to success).
- Curious about Vitamin D2 & D3? The article Vitamins D2 and D3 Have Overlapping But Different Effects on the Human Immune System Revealed Through Analysis of the Blood Transcriptome from Frontiers in Immunology is a deep (down the rabbit hole) but excellent read. Bottom line: D3 is the way to go!
Wild Card: Check out two great sites for comfy, supportive shoes: OOFOS and Barking Dog Shoes.