Why Menopause Changes Your Body's Exercise Needs #perimenopause #menopausefitness #womenover40
Tired of being told to “lift heavy,” “push harder,” or “sweat it out” while your midlife body is clearly asking for something different? This episode breaks down why conventional fitness advice often fails women in perimenopause and postmenopause and what a smarter, physiology‑aligned, individual approach to movement actually looks like.
I explore how cortisol timing, nervous system regulation, joint integrity, sleep quality, and hormonal shifts change the rules for midlife movement. Evening HIIT, hot studios, and intensity‑first programming can sabotage recovery, worsen hot flashes, and keep your brain wired long after class ends.
All this talk about how we must lift heavy to protect our bones is blanket advice that may not be suitable for everyone all all stages of perimenopause and menopause, and other important research and aspects to this stage of life are missing from this advice.
I share personal injury lessons from years of grinding, then shift into evidence‑supported tools that help women rebuild strength without burning out. Qigong takes center stage with randomized trial support for improving menopausal symptoms, mood, sleep, balance, and overall quality of life — all with minimal injury risk and small daily doses you can sustain.
You’ll also hear a grounded comparison of qigong, tai chi, and western yoga, plus a myth‑busting breakdown of the “hot yoga detox” narrative. Sweat doesn’t detox you — your liver and kidneys do. Heat plus strain drives sympathetic stress, while calm sauna time can actually support relaxation.
The takeaway: regulate before you ramp up.
Consistency before intensity.
Joint integrity before aesthetics.
Energy cultivation before energy depletion.
You can be strong without breaking yourself. You can feel calm without losing progress. And you deserve a fitness map that respects your physiology, not punishes it.
I’m Sandy Kruse, a Registered Holistic Nutritionist and practitioner helping women navigate midlife with clarity, compassion, always incorporating balance - body, mind, spirit and soul.
🔗 **Learn more and be sure you're following everywhere for balanced, unbiased information:**
https://sandykruse.ca
What’s one fitness myth you’re ready to retire?
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