Top Tips to Maintain Your Exercise Routine and Boost Your Well-Being

Staying active has countless benefits for our overall physical, mental health, and well-being. Scientific evidence supports that regular physical activity can improve our mood, increase energy levels, and is essential for a long and healthy life. Exercise releases various happiness hormones, such as:

Serotonin: The mood stabilizer
Dopamine: The reward chemical
Endorphins: The painkillers

Additionally, the more muscle mass we have, the more energy we burn at rest. Muscle tissue is metabolically active, meaning it requires more energy (calories) to maintain than fat tissue. This increased energy expenditure can help with weight management, as you’ll burn more calories even when you’re not exercising. This is particularly beneficial for improving our body’s insulin sensitivity. Strength training is especially crucial for women during perimenopause and menopause.

Why Strength Training is Crucial for Women During Perimenopause & Menopause

Menopause brings about a range of changes in a woman’s body, including hormonal fluctuations that can have various physical effects. Strength training becomes particularly important during this time for several reasons:

Bone Density: As estrogen levels decline, women are at an increased risk of developing osteoporosis. Strength training helps to maintain and even improve bone density, reducing the risk of fractures and bone loss.
Muscle Mass: The natural aging process leads to a loss of muscle mass, known as sarcopenia. Strength training helps to preserve and build muscle, which is essential for maintaining strength, balance, and overall mobility.
Metabolism: Muscle tissue burns more calories at rest compared to fat tissue. By maintaining and increasing muscle mass through strength training, women can boost their metabolism, which can help with weight management during and after menopause.
Insulin Sensitivity: Strength training improves insulin sensitivity, which can help in managing blood sugar levels and reducing the risk of type 2 diabetes.
Joint Health: As muscles strengthen around the joints, they provide better support and stability, reducing the risk of joint pain and injuries.
Mental Health: Strength training has been shown to improve mood and reduce symptoms of anxiety and depression, which can be particularly beneficial during the hormonal changes of menopause.
Overall Quality of Life: By enhancing strength, endurance, and overall fitness, women can enjoy a better quality of life and continue to engage in activities they love.

Regular exercise offers a myriad of other benefits, including:

Enhanced Cardiovascular Health: Exercise strengthens the heart and improves circulation, reducing the risk of heart disease and stroke.
Better Sleep Quality: Physical activity can help regulate sleep patterns, leading to deeper and more restful sleep.
Boosted Immune System: Regular exercise can enhance the body’s ability to fight off infections and illnesses.
Improved Mental Health: Exercise reduces symptoms of anxiety and depression, boosts self-esteem, and enhances cognitive function.
Stress Relief: Physical activity is a natural stress reliever, helping to lower levels of stress hormones like cortisol.
Enhanced Mobility and Flexibility: Regular exercise maintains joint flexibility, reduces stiffness, and improves overall mobility.
Longevity: Studies show that regular physical activity is associated with a longer lifespan.

However, with our busy lives filled with work, family, hobbies, socializing, and more, how can we maintain an active lifestyle and stick to an exercise routine? Here are some tips that have helped me stay committed to my exercise routine, no matter what life throws my way.

1. Set Your Goals

Think about why exercise is important to you and set clear goals. Do you want to be fit enough to run around with your grandkids? Improve your mental health? Lose weight? Be stronger? Having set goals provides direction and motivation. Take some time to reflect on what you hope to achieve through regular exercise and write down your goals. Revisiting these goals periodically can help you stay focused and motivated.

2. Enjoy the Process

While setting goals is important, enjoying the process is vital for sustainability. Find what works for you! For example, I started my fitness journey when my little girl was three months old. I signed up for the 90-day plan by Bodycoach, which included a personalized meal plan and HIIT workout routine with exercising 4-5 times a week. It was great while I was on maternity leave, but once I returned to work, I struggled to maintain the intensity. Let’s be honest, sprinting on the spot and doing burpees and jumping jacks at 6 am is not all that great.

That’s when I discovered Pilates. Its slower pace, combined with breath, stretching, mobility, and strength, was perfect for me. What I learned is that finding an exercise routine that you enjoy is crucial. Whether it’s joining a gym, signing up for a dance class, swimming, or working out at home, find what brings you joy. My favourite YouTube channels like Move with Nicole, Bodycoach, and Madfit offer countless follow-along workouts.

3. Stay Active in Different Ways

Exercise doesn’t always mean sweating it out at the gym. Incorporate physical activity into your daily life, such as taking the stairs instead of the escalator, going for a walk in nature, or cycling to work. Remember, even 10 minutes of exercise every day is better than an hour-long workout once a week! Mix up your activities to keep things fun and interesting. Most mornings I do Pilates, however I also still enjoy HIIT, I go swimming (I am learning to swim) and we always go for a nice long walk on weekends. Swimming is great because I also get to enjoy sauna afterwards, which feels like a little self-care moment. I think it is so important to find joy in everything we do.

4. Schedule Your Workouts

Don’t rely solely on motivation. Motivation can be fleeting, and it often comes after you start taking action, rather than before. That’s why it’s crucial to build a habit and make exercise a regular part of your routine. Treat your workouts like important meetings or events.

Here are some additional tips to help you schedule your workouts effectively:

Set a Consistent Time: Choose a specific time of day that works best for you and stick to it. Whether it’s early in the morning, during lunch, or in the evening, having a consistent time helps to establish a routine.
Use a Calendar: Mark your workout sessions on your calendar, just like you would for any other appointment. This visual reminder can help keep you accountable and organized.
Plan Ahead: At the start of each week, plan your workouts in advance. This can include what type of exercise you’ll do, the duration, and any specific goals you have for each session.
Prioritize Self-Care: Remember that taking care of your body is an important part of overall well-being. By prioritizing your workouts, you’re investing in your health and quality of life.
Be Flexible: Life can be unpredictable, and sometimes your schedule might change. If you miss a workout, don’t be too hard on yourself. Instead, find another time to make it up or adjust your plan for the week.
Combine with Other Activities: If you have a busy schedule, try combining your workouts with other activities. For example, you can listen to an audiobook or a podcast while exercising, or use your workout time to clear your mind and de-stress.

5. Find a Workout Buddy or Hire a Trainer

Exercising with a friend or hiring a personal trainer can make your workouts more enjoyable and hold you accountable. You’re less likely to skip a workout if you know someone is waiting for you.

Benefits of Hiring a Personal Trainer:

Personalized Workout Plans: A trainer can create a workout plan tailored specifically to your goals and fitness level.
Proper Technique and Form: They ensure you perform exercises correctly to avoid injury and maximize effectiveness.
Motivation and Accountability: A trainer can provide the extra push you need to stay motivated and committed.
Variety and Creativity: Trainers introduce new exercises and routines to keep your workouts interesting and challenging.
Expert Advice: They can offer guidance on nutrition, recovery, and overall fitness strategies.

6. Eat Well and Rest

A healthy diet and adequate rest are crucial for maintaining energy levels and achieving your fitness goals. Remember, you can’t out-train a bad diet. Eating nutritious foods and getting enough sleep support your overall well-being.

Staying committed to an exercise routine can be challenging, but it’s possible with the right approach. Set clear goals, find joy in the process, incorporate activity into your daily life, schedule your workouts, find a workout buddy, and prioritize nutrition and rest. Your dedication to staying active is inspiring. Keep up the great work!