WE LIKE TO MOVE IT, MOVE IT
How to get your workout regimen started— and keep it up!
Regular physical activity supports healthy aging in many ways. As women reach midlife and beyond, it becomes increasingly important to adopt good habits and prioritize exercise as part of a healthy lifestyle. Dr. Teresa Liu-ambrose, Canada Research Chair and professor of Physical Therapy at the University of British Columbia, says, “Particularly for women, as we start going through perimenopause and menopause, there are a lot of changes happening in the body due to hormones that can put us at a greater risk of developing chronic conditions like high blood pressure, diabetes or osteoporosis. Regular exercise is very beneficial for mitigating those increased risks as we age.” What’s more, exercise isn’t just for the physical body, says Dr. Liu-ambrose; it also supports our cognitive and mental health.
The risks associated with exercising are low for the majority of people. But there are some normal hazards to consider, like muscle soreness and joint pain, which can be mitigated by taking care of your body before, during and after your workout. Amina Khan, the 2018 Canfitpro Fitness Professional of the Year and founder of Amanah Fitness, a global health and fitness commmunity, stresses that “exercises can be modified to fit particular body types or fitness levels so that your routine is supportive and helps you stay injury-free.” And even for those who suffer from arthritis, Dr. Liu-ambrose explains, “when done in moderation, regular exercise can reduce joint pain, help with flexibility, and improve function.” But if you’re concerned, it’s always best to speak with your physician before undertaking any major changes to your level of physical activity.
Start Smart
If you don’t regularly engage in physical activity, it’s especially important to start slowly to improve strength and endurance. Begin with a light program of exercise, increasing the amount of time incrementally from 5 to 10 minutes, slowly building up to the desired intensity and duration.
Dr. Liu-ambrose suggests “seeking out appropriate advice to help you develop a personalized plan to integrate exercise into your daily life and progress in a safe manner.”
Take time to prepare your body: Go for a brisk walk, jog on the spot or do some gentle stretches to allow your heart rate to rise gradually and warm up your muscles before getting into the workout.
Our bodies need fuel to move, so make sure you’re consuming a light, healthy snack to keep your energy levels up without weighing you down. Dr. Liu-ambrose recommends something simple and easy to digest, like a piece of fruit.
Hydrate, hydrate, hydrate! Most of us could increase our daily water intake, even more so if your activity levels are ramping up this summer, so be sure to take a full water bottle with you!
Taking advantage of the beautiful weather and training outside? Slather on a broad-spectrum sunblock with an SPF 30 or higher 15 to 30 minutes before going outside. The sun’s UV rays can damage your skin and significantly increase the risk of sunburn, premature aging and skin cancer. Reapply at least every two hours, and always after sweating, swimming or towelling off.
Never leave the house without mascara or foundation? You’re not alone! “Your best choices are non-comedogenic and ophthalmologically tested products that won’t clog the pores or irritate the eyes,” suggests Mickael Bensadoun, co-founder of FRÉ, a cosmetics brand specializing in skin care for active women.
Motivation Station
Why do you want to exercise? Thinking about your reasons can encourage you to commit to a fitness routine. Khan, who is currently completing a PHD in health psychology, suggests asking yourself three questions: What are the benefits that exercise will bring to your life? What are the risks of not exercising? And why is it important to start now? She also suggests shifting focus from getting a “bikini bod” to a more holistic approach to exercising for strength, energy, confidence and the benefits of healthy aging.
Finding an exercise program that works for you is crucial. Cardio, or aerobic exercise, has long dominated women’s workouts, but there are other options available. Dr. Liu-ambrose recommends resistance, or strength training, especially for older adults, as “this kind of training can help maintain muscle mass and strength, which
is crucial for maintaining bone health, and can also help regulate hormones during menopause.”
Timing is everything. Khan advises “anchoring your workout to existing points in your day when you are likely to be available so you’ll form a cognitive connection and create an environment where you’re more apt to exercise.”
Proper attire is key: Invest in a pair of shoes that support and cushion your feet. Likewise, a good sports bra cannot be understated—choose one that has the support needed for your body and activity level. Wear clothing that is comfortable to move in and allows your skin to breathe.
Research shows that listening to music can boost your performance and endurance, as well as make the experience more positive. Not only that, but upbeat music can even make a rigorous workout seem less tough (even for those who aren’t regularly active). But most importantly, do what feels right for you. If you’re watching an instructional video or participating in a class, press pause on the music so you can hear the instructor clearly and follow along.
Cross the Finish Line
You did it! But it’s not quite over yet. Slow it down and allow your heart rate to return to normal. Cooling down after physical activity is just as important as warming up. Dr. LiuAmbrose suggests that “an active cool-down, like walking at a slower pace while integrating some stretches, tends to be quite helpful in the recovery phase.”
Post-workout is also a great time to stretch your muscles since your body is already warm. “The goal of exercising is to take care of your body, so it’s important to pair the hard work with the soft work that allows us to feel restored,” says Khan. She recommends stretching the parts of the body that correlate to the muscles you exercised. Doing this restorative work can also help alleviate muscle aches or joint pain that you might experience after exercising (especially if it’s been a while!).
Listen to your body: Only you know how your body feels, so if you’re experiencing pain, ease off a bit and take a rest. Dr. Liu-ambrose offers this: “How long does the pain last? Does it improve over a 48-hour period? Post-workout aches and pains may impair some of your daily activities, but you should still be able to function.” She advises looking into the standard recommendations for your type of workout. For resistance training, for example, “we always recommend a day of rest in between sessions; it’s not the type of activity you should do every day.”
Sweating dehydrates the body, especially in the heat of summer, so it’s important to hydrate after a workout, too. After intense physical activity, like training for a marathon, you might consider adding an electrolyte replacement to your water to restore your body’s minerals.
Many of us live in our active attire these days, but be sure not to stay in the same clothes after you exercise. Sweat creates an ideal environment for bacterial growth, so changing into clean, dry clothing helps prevent skin irritation. Likewise, cleansing your skin postworkout is vital to maintaining a clear, healthy complexion.