The menopause is a hot topic of late, a natural stage of life for women who’ll experience a varied and potentially wide range of physical and psychological symptoms.
With October branded Menopause Awareness Month, the menopause has really come to the forefront of conversations in recent years. Staying active during menopause has many physical and mental benefits and the team at Club Zest are keen to empower women to manage their fitness journey through this stage of their lives.
Holly McBride Donaldson, Co-Owner, Club Zest said: “The menopause and health and wellbeing go hand in hand. As a women’s only gym we work with and support women at various stages of their life cycle. It is great to see more openness around the menopause which for several years was seen as a taboo. We’ve seen an increase in members actively asking about the menopause and the impact on health and fitness, in particular around weight gain.
It is so important to continue the fitness journey as women enter this stage of their life, fitness won’t irradicate the menopause symptoms but it will help to manage it and help women to feel better about themselves.”
The menopause usually occurs sometime between 45 and 55 years of age, but it can happen earlier or later. Symptoms can vary immensely from woman to woman such as hot flushes, mood changes, chills and sleep disturbances. However, regular exercise can help to maintain a healthy weight, relieve stress and improve the quality of life.
It’s all about the O’. Oestrogen is most commonly known for its role in developing and maintaining the female reproductive system, and the drop of oestrogen in the body during the menopausal phases and during the onset of the menopause can cause an array of issues and impact weight gain to bone strength.
Experts recommend regular strength training during the menopause to avoid the loss of muscle mass and bone density. It is common for women to often exercise less when they enter menopause, due to some of the symptoms such as lack of sleep and tiredness. This lack of exercise coupled with the decreasing of the metabolism can lead to weight gain and difficulty managing weight.
Club Zest, an award-winning, ladies-only gym, based in Sunderland have been helping women from across Sunderland and the North East become fitter, healthier and more confident for over 20 years. Alongside their fully equipped gym the Sunderland based studio have a comprehensive timetable with over 60 classes per week, ranging from HIIT, Abs and Kettlebells, to Yoga, Clubbercise, Zumba and everything in between.
Jennie Moyse, Co-Owner, Club Zest whose recently been shortlisted for a Women In Business award added:
“Keeping physically healthy during menopause is vital. We are keen to work with women to support both their nutritional and lifestyle strategy as they enter this part of their life cycle. Hormonal fluctuations can influence the way women feel and think and exercise will boost the mood and help women feel calm and focussed.
We have an extensive fitness timetable and the balance of enhanced resistance or strength training alongside low-impact, gentle exercises like Yoga and Pilates that work to improve flexibility, strength and even your focus and mood can really go along way in helping women manage the menopause and their wellbeing.
“Another thing we have to think about as we age is osteoporosis. Women are more at risk of suffering from this, due to hormonal changes and oestrogen levels falling before and after menopause. Oestrogen is essential for healthy bones, so ensuring we eat a diet rich in calcium is essential for women.
“Foods such as dark green leafy vegetables, dairy products, figs, brazil and almond nuts, peas, beans and sesame seeds are all foods that we should add to our shopping list to help with hormonal changes.”
Alongside fitness classes the fully qualified and experienced team work hard to deliver a variety of 1-1 and small group personal training sessions, which ensures that fitness plans, which are regularly reassessed can be bespoke and adapted to the member.
Holly added: “We completely understand that every person has their own individual goals in mind, which is why every member goes through our induction process, we always adapt and modify fitness programmes in accordance with clients increasing ability, fitness and strength. The taboo has been lifted on the menopause and we are committed to empowering our members to have the best fitness experience tailored to their needs to enhance their overall wellbeing.”
Find out more about Club Zest here: www.clubzest.co.uk
