Activity and Speed for Menopausal Health

Impact of Hormones on Muscle Mass and Pain 

It is a sad and frustrating fact that menopause comes with changes in hormones that lead to loss of muscle mass and strength, as well as metabolic changes that can make it harder to shed weight. The loss of muscles mass in peri-and postmenopausal women can lead to weakness, unstable joints and thus physical pain. Additional findings about the impact of female hormones (estrogen) on fascia, led by Italian Carla Stecco’group, have shown enhanced stiffness and less elasticity of the fascia in postmenopausal women. This increased fascial stiffness may be a source of the myofascial achiness and pain that is more frequent in postmenopausal than in premenopausal women and in men.

Scientific Data Supports Activity as an Antidote to Muscle Loss 

We all know that exercise and weight bearing is good for women as a means to maintain both muscle mass and bone density. However, now a new study from the Finish Hanna-Kaarina Juppi’s group is actually providing data that shows that physical activity prevents loss of skeletal muscle mass during the menopausal years for women between the ages of 47-55 years old. 

Speed it Up

By looking closer at different types of physical activity, there are several studies that support the use of speed to maintain muscle mass and power. The speed component has to be adapted to fitness level as well as to fear level. By the latter I am referring to many women’s fear of getting injured or falling when executing faster movements. Thus, when training for speed, both the muscles and the brain have to be conditioned. The key is to gradually train the muscles to react and move a bit faster than they are used to, while in parallel train the brain not to immediately go into fear mode when the prospect of speed is imminent. 

How to Train Speed

Speed training is no more complicated than any other type of training. With a bit of creative thinking, speed training can be included in almost all of the activities you are already doing either at the gym or in daily life. 

Examples of how to include speed:

• Alternate the pace of walking such that every few minutes you increase the speed for 15-30 seconds.
• Change the speed of the resistance training. Whether you use free weights, machines or resistance bands, vary the speed of pushing or pulling instead of doing every set of repetitions with the sample slow pace. 
• Modify the pace of running or jogging; include short intervals of a little higher speed.
• Vary the speed of getting up from a chair or climbing the stairs.
• Alter the speed of household chores; vacuuming, cleaning and so forth.

In other words, use your creativity (which is also good for your menopausal brain) to look for opportunities in daily life to change the speed by which you do things. But be mindful; speed and multitasking are incompatible, so when you choose to experiment with speed put the cell phone away and be fully present to the motion of your body.  

By incorporating speed in the training for women in their 40ies and older, the myth of keeping it safe by using slow and controlled movements is being challenged. The truth is, daily life is rarely slow and controlled, so in order to be prepared for the many types of movements that life demand, and to stay injury free, it is a must to include speed.

In Summary 

The message to all peri- and postmenopausal women is to stay active, change the workout routine frequently, incorporate appropriate strength training and include a good amount of speed.