Menopause Memo

It is Monday so that means it is a strength training day. I am following a plan set forth by an online running coach coachparry.com that I started 2 years ago. I have been a runner most of my life. One of the absolutes about running, sadly, is you WILL get slower as you age; there is even a mathematical formula that calculates the typical rate of decline. And MENOPAUSE will also contribute to that loss of speed with a decreased ability to build muscles as estrogen declines. I had been getting minor overuse injuries and when I happened upon this coaching program, it promised Women In Menopause a solution to declining performance and minor injuries; not that the age-related decline wouldn’t happen but that it might have less of an impact and certainly wouldn’t be accelerated. I jumped in with two feet and have never been better. I don’t mean never been faster. For sure I was faster just a few years ago BUT at the expense of irritating a certain muscle (looking at you, Piriformis!) or the dreaded iliotibial band (ITB). Now with twice weekly 45 minute strength training sessions, I have gained core and gluteal strength in particular but also with a comprehensive program including the upper body as well, my arms remain strong and toned, too. For this activity, no gym is needed! No special equipment is required but can be added as one progresses. Body weight only is typically all that is used; sometimes mini-bands (https://www.amazon.com/s?k=minibands+pack&crid=2RM4VGZ2V60WD&sprefix=minibands%2Caps%2C138&ref=nb_sb_ss_ts-doa-p_1_9), light weights (3lbs), or even a kettle ball might be used if one has been in the program for a while and progressing in intensity.
Not only has strength training allowed me to run with less injury, it has also allowed me to train with more intensity, and in the long run will deter the development of SARCOPENIA which is the loss of muscle mass which happens in menopausal years. This type of muscle loss can have a detrimental effect on bone which increases the risk of OSTEOPOROSIS or brittle bones more likely to break. Weaker muscles also affect STABILITY and BALANCE which can increase the risk of falling and therefore fracture risk as well. So if you’re heading into menopause, in addition to aerobic exercise, consider incorporating a program of strength training to your exercise regimen, concentrating on proper form to gain the most benefit and lessen the risk of injury or strain. The requirements are fairly minimal to get started as stated above: an area maybe 10’ x 10’, a yoga mat or something to cushion knees especially if not a carpeted surface; a sturdy step and/or a chair that can be used to step up on, be sat upon, and/or be used for balancing.
Here is a simple routine to get started: https://www.nytimes.com/guides/well/strength-training-plyometrics
Or for more information on osteoporosis prevention with exercise, visit:
https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health
https://aging.ohio.gov/care-and-living/health-and-safety/fall-prevention/exercise-to-prevent-falls-1