Pillar Two: Exercise – The Key to Strength and Vitality

In our journey through the four pillars of wellness, we now arrive at Pillar Two: Exercise. If you’ve entered perimenopause or menopause and haven’t been prioritizing movement, now is the time to make it a daily commitment. Unlike in earlier years, when you may have gotten away with less physical activity, the natural drop in estrogen during this phase of life makes exercise essential for maintaining muscle mass, bone density, and overall vitality.

Why Exercise Matters More Than Ever

Estrogen plays a crucial role in keeping bones strong and muscles firm. As it declines, you might notice changes like sagging skin or weaker arms (hello, bat wings!). These changes are natural, but they don’t have to be inevitable. Strength training, movement, and cardiovascular fitness can help maintain and even rebuild muscle tone and bone density.

From an Ayurvedic perspective, your body consists of seven layers of tissue, or dhatus—muscle, fat, bone, and more. Exercise is the only practice that effectively detoxifies all these layers. It’s not just about looking fit; it’s about supporting your entire system in cleansing and renewal.

How to Get Started

If you’re not currently exercising, the good news is that it’s never too late to start. The best place to begin is with a mix of strength training and cardiovascular workouts. Let’s break it down:

• Strength Training: There are two types of strength training to incorporate into your routine:
• Bodyweight exercises: Yoga, Pilates, push-ups, and plyometrics help build foundational strength and flexibility.
• Weight resistance training: Lifting weights or using resistance bands puts healthy stress on your bones and muscles, helping them grow stronger.  If you’re new to lifting, consider working with a personal trainer to learn safe and effective techniques. Aim for at least one session per week to start, and increase as you feel comfortable.
• Cardiovascular Exercise: The recommendation from medical organizations like the American Medical Association and New Zealand Health Authority is 150 minutes of exercise per week.

A balanced plan could include:

• One 45-minute weight training session
• One 45-minute yoga session
• Three 30-minute cardio sessions (brisk walking, cycling, swimming, or anything that gets your heart pumping)

Cardio should be “huffy-puffy”—meaning you’re breathless enough that talking becomes slightly difficult, and a bit of sweat is involved. Sweating is one of your body’s key detoxification processes, along with elimination through the bowels and urinary system. Given the accumulation of environmental toxins over decades, regular sweating through exercise is vital for detoxing and overall wellness.

Strong Women Stay Young

There is extensive research supporting the benefits of strength training for women in midlife and beyond. The book Strong Women Stay Young highlights how postmenopausal women who engaged in strength training not only preserved muscle mass and bone density but even regained it. Strength is directly correlated with longevity and independence, making resistance training a non-negotiable for aging well.

Movement for Mental and Emotional Well-being

Beyond physical health, exercise is a proven stress reliever. It releases endorphins, which elevate mood and combat fatigue. Many people start a workout feeling sluggish or down but leave energized and uplifted. Moving your body is one of the fastest ways to shift your state of mind and feel empowered.

Make It a Habit

The hardest part of any fitness routine is getting started and staying consistent. Find activities you enjoy, set a schedule, and remind yourself that every workout is an investment in your future health and happiness.

With food as our foundation (Pillar One) and movement as our medicine (Pillar Two), we are laying the groundwork for a strong, vibrant, and healthy life. Stay tuned for the next pillar in this transformative series!