Experiencing low energy, mood swings, or feeling "blah" lately? If you're a woman, especially navigating perimenopause, menopause, post natal or other conditions causing low oestrogen, these symptoms might sound familiar. While hormone therapy is one option, lifestyle changes, including exercise, can make a significant difference. But who has hours to dedicate to the gym when you're already feeling drained? That's where exercise snacking comes in.
Navigating oestrogen hormone drops at that time of the month, post birth, post cancer surgery and during menopause can be challenging, especially when you're juggling fatigue, time constraints, weight gain, aches, pains, and anxiety.
If you're feeling overwhelmed, finding time for exercise might seem impossible. But what if I told you that you don't need to dedicate hours at the gym to see results? Enter "exercise snacking"—a game-changer for busy, tired women like you.
The benefits of exercise snacking or shorter, frequent exercise sessions to lift energy and mood.
What is Exercise Snacking?
Exercise snacking involves breaking up your exercise into short bursts of activity throughout the day. Think of it as mini-workouts, lasting anywhere from a few minutes to 10-15 minutes, performed several times a day. This approach is perfect for those with busy schedules or low energy levels, as it's less daunting than a long workout.
Instead of carving out an hour for a workout, you can fit in a few minutes here and there. These "snacks" can add up, providing the same benefits as a longer workout session without the time commitment.
Exercise Snacking for Post Natal & Menopausal Women
Low oestrogen can lead to:
Fatigue: Making long workouts feel impossible.
Mood changes: Contributing to anxiety, irritability, or low mood.
Weight gain: Particularly around the midsection.
Bone loss: Increasing the risk of osteoporosis.
Exercise snacking can combat these effects by:
Boosting energy: Short bursts of activity can actually increase energy levels, unlike long workouts that can sometimes leave you feeling more drained, especially when oestrogen is low.
Improving mood: Exercise releases endorphins, which have mood-boosting effects. Frequent mini-workouts provide more frequent endorphin releases throughout the day.
Managing weight: Even short bursts of activity burn calories and contribute to weight management.
Supporting bone health: Weight-bearing exercises, even in short bursts, can help maintain bone density.
Beyond the physical benefits, exercise snacking offers:
Convenience: Easily integrated into even the busiest schedules.
Reduced overwhelm: Short bursts are less intimidating than long workouts.
Increased adherence: Easier to stick to a routine when it's broken down into manageable chunks.
The Importance of Exercise for Post Natal & Menopausal Women:
Hormonal changes at the time of the month, post birth and during menopause impact weight and mood.
Regular exercise is essential for physical health, mental well-being, and energy levels.
Correct exercise is essential for managing joint and muscle pain and fatigue.
The Role of Nutrition in Exercise Performance and Recovery:
It is important to fuel your body before, during, and after workouts.
Choose nutrient-dense snacks high in protein and cruciferous vegetables to feel full and avoid quick fix, processed foods high in sugar.
Drink lots of water and avoid soft drinks, fruit juice and alcohol.
Time-Efficient Exercise Snack Ideas:
Protein shakes with natural ingredients.
Nutrient-rich snacks that can be prepared in advance: carrot sticks, almonds, yogurt, berries.
Prepare your breakfast and lunch the night before, so in the fridge and ready to go. Boil some eggs, make a protein rich bread once a week and slice ready to add Vegemite or peanut butter.
Addressing Anxiety and Stress Through Exercise and Nutrition:
Exercise, hydration and healthy fuelling nutrition, are the keys to stress reduction.
Mindfulness techniques that can be incorporated into workouts. Tune into your breath while you walk or jog. Gaze at the water or trees swaying in the breeze, rather than your phone. Close your eyes and focus on your breath in your Yoga pose or pilates movements.
Nutrients are vital supporting mental health and even more so during times of hormonal changes during menstruation, after birth and during menopause. Plenty of water is essential, coupled with high protein, cruciferous vegetables and berries, which are high in minerals and anti oxidants.
Why Exercise Snacking is Ideal for Low Oestrogen Post Natal & Menopausal Women
Boosts Energy Levels: Menopause can leave you feeling drained, but short bursts of exercise can increase your energy by getting your blood flowing and releasing feel-good endorphins.
Manages Weight Gain: Weight gain is a common complaint during menopause, but exercise snacking can help you burn calories and build muscle, boosting your metabolism.
Reduces Aches and Pains: Gentle movements throughout the day can help alleviate joint stiffness and muscle pain, common issues during menopause.
Eases Anxiety: Regular physical activity, even in short spurts, can reduce anxiety by lowering cortisol levels and improving your mood.
Fits Your Schedule: With exercise snacking, you can incorporate movement into your day without having to block off large chunks of time.
Cobbler hip stretch for body and mind balance
How to Get Started with Exercise Snacking
Morning Stretch: Start your day with a 5-minute stretch to wake up your muscles and set a positive tone.
Desk Exercises: Try seated leg lifts, seated marches, or shoulder rolls while working. Even better, organise a sit to stand desk so you can march, calf raise and squat while you’re standing working. Incorporate desk stretches into your workday to improve flexibility and reduce stiffness. These exercises are discreet but effective.
Stair Climbing: Take the stairs instead of the elevator. Just a few flights can get your heart rate up.
Walk While You Talk: If you're on a phone call, walk around instead of sitting. It's an easy way to get steps in without thinking about it.
Walk, cycle or jog: Plan a 30-40 min exercise session daily at the best time for you. Early before work, at lunch time, take a walk around the block, or in the evening after work. Pick the best time for you so you can be consistent and mark it in your diary 5-6 days a week. Make it a routine and build the habit so you no longer question it but take this time for you as a wellbeing gift ato yourself. Tell your partner and family so they can support you to be your best to support them.
Dancing to your favourite song: A fun and energetic way to get moving.
Jumping jacks or high knees: Get your heart rate up with some cardio.
Add some strength training: If you don’t want to join a gym there’s plenty you can do today. Body weight exercises including squats, lunges, step ups, push ups and pull ups can be done at home in just 15-20 mins.
Evening Wind-Down: End your day with a short yoga session or a few minutes of deep breathing. This can help you unwind and improve your sleep quality.
Click the link for a FREE GET STARTED program with a downloadable app including instructional videos so you know exactly what to do and how to do it!
Important Tips:
Start small: Begin with just a few minutes of activity at a time and gradually increase the duration.
Find what you enjoy: Choose activities you find fun and motivating.
Schedule it in: Treat your exercise snacks like appointments and schedule them into your day.
Listen to your body: Rest when you need to and don't push yourself too hard, especially if you're experiencing fatigue.
Combine with healthy nutrition: Fuelling your body with nutritious foods will further enhance your energy and mood.
My Story:
As a sufferer of P.M.S., post natal depression and peri menopause anxiety I have experience in exercise snacking during these difficult times, when I know I need the endorphins, mental and physical health benefits of exercise but can’t face an hour at the gym or a long run.
I like to push myself hard, but have finally recognised that less is more, after years of personal experience trying to push through, I am sharing my, ‘new way’, which is working for me and my post natal and menopausal clients.
Final Thoughts:
If you're struggling with low energy and mood due to low oestrogen, exercise snacking is the perfect solution. It's a convenient, effective, and less daunting way to reap the many benefits of exercise. By incorporating short bursts of activity into your day, you can boost your energy, improve your mood, and take control of your well-being.
Stressful times of extended hormonal withdrawal post birth and during menopause may bring new challenges, but exercise snacking offers a practical and effective way to stay active, manage your weight, and improve your overall well-being. Start small, stay consistent, and remember that every little bit counts. Your body and brain will thank you!
Take action now by incorporating exercise and healthy snacking into your daily routine.
Any questions? Post below or email me 😊
What exercise snack will you try today? Share your ideas in the comments below!
References:
Estrogen withdrawal increases postpartum anxiety via oxytocin plasticity in the paraventricular hypothalamus and dorsal raphe nucleus: https://pmc.ncbi.nlm.nih.gov/articles/PMC8052262/
Exercise beyond menopause: Dos and Don’ts: https://www.medparkhospital.com/en-US/lifestyles/menopause
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