Yes, it’s true, compared to my 20's and 30s I feel fitter, stronger and much healthier now. It is definitely possible to feel great in midlife…exercise plays such a key role at this life stage so let’s talk about how to feel great in your 40s and beyond.

What advice is available for feeling your best as we enter the perimenopause/menopause stage and why is a question that is frequently asked. Here are some suggestions and my reasons for doing them as it's such a crucial subject!

Let's be honest: the symptoms and changes associated with menopause are a cacophony that is not all welcome. These include weight gain, aches and pains in the joints, the dreaded flushes, general lethargy, anxiety, and mood swings. But one thing that has been repeatedly demonstrated is how exercise can really help at this time and make a huge difference both physically and mentally. The most important thing to emphasise at the outset is to listen to your body and keep in mind that everyone is unique and what may work for one person may not for another.

So firstly why does exercise help women at this time?

1. Maintaining a healthy weight is beneficial, especially at a time when gaining weight can seem to happen quickly. When you reach the perimenopause, your metabolism starts to slow down and you start to lose oestrogen, which changes how fat is stored. Prior to menopause, we tend to store fat on our hips and thighs; however as oestrogen levels fall, we tend to store it more around the middle. Exercise, especially strength training, can help prevent weight gain

2. The need for exercise and maintaining bone density and muscle mass is the second and most crucial point. After the age of 35, both of these start to deteriorate, increasing our risks of osteoporosis. In addition to helping us maintain our physical fitness and muscle mass, strength training promotes the creation of new bone cells, reducing the risks of osteoporosis and bone fractures. It is believed that women lose up to 10% of their bone mass in the first five years following menopause on average, as a result of the decline in oestrogen that occurs during menopause. Using resistance-based training can help with this and I have had tests that are reflective of this.

3. Stress and anxiety are important throughout menopause and perimenopause. Exercise reduces stress levels, boosts mood, endorphins and generally makes you feel great! (have you ever said, " I regretted that session or class?!" Strength training as a whole is better for lowering cortisol levels and reducing body stress. Exercise lowers cortisol levels.

4. Exercise improves our ability to sleep. Sleep disruptions during menopause are well known to affect eating choices, mood, and energy levels. Exercise improves our quality of sleep, which also strengthens our immune systems.

5. Strength and balancing exercises focus on bettering posture, mobility, and coordination, which lowers the danger of falls in old age and generally makes us less prone to damage.

6. Exercise will lower the risk of developing other ailments including diabetes, cancer, etc. Along with this, it is important for heart health, especially when we include cardio in our workouts.

So, as we move into this phase, this is an argument for strength training. How do we approach this?

Fitness experts advise doing strength training four times a week coupled with 2 cardio sessions, which might just be a quick walk or cycle. Ensure to include rest days because they are crucial for the body to refuel and recharge. Weights can be used for strength training, but it's important to increase the weight gradually and concentrate on technique. It can be done in only 30 minutes, making it simple to fit into your day.