Embarking on a fitness journey is never a straight path, especially during and after significant changes like menopause. My story is a testament to this, a narrative of transformation, health, and self-discovery.
Today, I want to share my personal story – a fitness transformation journey that drastically changed after my cancer diagnosis. At the age of 47, I was thrown into medically induced menopause that was brought on by surgery and chemotherapy. My body became foreign to me. What used to work for me now works against me. It was time for me to change the way I work out.
This is not just a story about exercise; it’s a tale of adapting to life’s transitions, learning to listen to my body, and discovering strength in this new phase of life.
My Intense Workout Past
There was a time when my fitness routine was defined by extreme intensity. My norm was working out six days a week, sometimes twice daily. If a session didn’t leave me on the brink of exhaustion, I wouldn’t consider it successful. My routine was heavily cardio-focused, under the misconception that weights would bulk me up.
Looking back, this relentless pursuit of physical extremes came at a cost. I often ignored the signs of fatigue and overtraining, believing that pushing harder was synonymous with being healthier. Little did I know, this approach was taking a toll not only on my physical health but also on my mental well-being. It was a cycle of constant exertion without truly understanding or listening to what my body needed.
Life’s Curveball
However, life threw a curveball at me. I was diagnosed with colon cancer in July 2021. The ensuing chemotherapy treatments along with surgery, prematurely triggered menopause. This transition was not gradual; it was overnight, altering my body in ways I hadn’t anticipated.
Post-chemotherapy, my body could no longer handle the high-intensity workouts. I learned that over-exertion led to inflammation and more harm than good. This realization was hard but crucial. I had to rethink my approach to fitness.
The experience was eye-opening in many ways. It forced me to confront the reality of my physical limitations and the need for self-compassion. The journey through cancer and into menopause was filled with uncertainties and adjustments, but it also brought a new level of self-awareness. I realized the importance of balancing exercise with rest and recovery and how critical it was to tailor my fitness routine to accommodate my body’s evolving needs.
Adopting a Balanced Routine
I embraced a new fitness philosophy. Walking became my daily non-negotiable, ensuring constant, gentle movement. I introduced strength training a couple of times a week, which, contrary to my previous belief, didn’t bulk me up but helped maintain muscle tone. Additionally, I incorporated moderate HIIT or cardio sessions, but importantly, I scheduled at least two weekly rest days.
This balanced approach was about physical exercise and a holistic lifestyle change. I began paying more attention to how different exercise types made me feel physically and mentally. Walking gave me time to reflect and decompress, strength training boosted my confidence and sense of capability, and the moderate cardio sessions kept my heart healthy without overburdening it. This new routine brought a sense of harmony between my body and mind, something that was missing in my previous high-intensity workouts.
The Transformation – Menopause and Fitness
This revised approach to fitness made a significant difference. I felt healthier, less inflamed, and more in tune with my body’s needs.
The transformation went beyond physical changes. It was as if I had rediscovered a new rhythm for my life. My energy levels improved, I slept better, and my mental clarity was like never before. This wasn’t just about looking better; it was about feeling a profound sense of wellness that radiated through every aspect of my life. It’s incredible how aligning your fitness regime with your body’s needs can lead to holistic improvements.
Clinical Studies
Clinical studies support this shift in fitness approach during menopause. According to research published in the ‘Journal of Mid-Life Health,’ regular strength training in post-menopausal women can improve muscle mass and bone density. Another study in the ‘American Journal of Lifestyle Medicine highlights the benefits of moderate-intensity cardio and strength training in reducing menopausal symptoms and improving quality of life.
Embracing a New Perspective
The transition to this new fitness regimen wasn’t just about changing exercises and adopting a new perspective on health and wellness. Initially, it was challenging to let go of the mindset that ‘more is better.’ However, I learned to appreciate the value of moderation and the importance of listening to my body.
Walking, often underrated in fitness circles, became a cornerstone of my new routine. It offered me a way to stay active without overstressing my body. Studies have shown that regular walking can significantly improve cardiovascular health and maintain a healthy weight, especially during menopause. Plus, the simplicity and accessibility of walking made it an easy habit to maintain.
Strength Training
Integrating strength training was initially intimidating. But as I learned more and experienced its benefits, I loved it. Not only did it help in maintaining muscle mass, but it also played a critical role in bone health, which is particularly important as the risk of osteoporosis increases after menopause. Research in the ‘Journal of Bone and Mineral Research’ supports this, indicating that regular strength training can improve bone density in postmenopausal women.
Balancing HIIT and Cardio
While I reduced the intensity of my workouts, I didn’t eliminate HIIT and cardio. I found a balance by limiting these sessions to short durations. This approach aligns with findings from the ‘Journal of Sport and Health Science,’ which suggest moderate-intensity exercise can be more beneficial than high-intensity exercise for menopausal women, particularly in managing symptoms and improving mental health.
The Importance of Rest Days
Embracing rest days was a crucial part of my new routine. These days allowed my body to recover and helped prevent the inflammation I previously struggled with. Rest days are not just about physical recovery; they are also essential for mental health. Research in the ‘Journal of Sports Science and Medicine’ shows that adequate rest is crucial for psychological well-being and can help prevent burnout.
Nutrition and Hydration
Alongside changing my workout routine, I also focused on improving my nutrition and hydration. Eating a balanced diet rich in calcium, vitamin D, and protein became essential for supporting my workouts and overall health. Staying well-hydrated, especially during and after workouts, was equally important.
Personal Growth
This journey was not just about physical transformation. It was also a period of immense personal growth. I learned to be kinder to myself, to celebrate small victories, and to be patient with my body’s response to exercise. I found strength in sharing my experiences with others going through similar changes. The support and understanding of a community can be incredibly empowering.
Final Thoughts
My fitness transformation during menopause is more than a personal story; it’s a narrative that resonates with many women undergoing similar experiences. It highlights the importance of adapting our fitness routines as we age and our bodies change.
My menopause fitness shift was a discovery, adaptation, and acceptance journey. It taught me the importance of balance, the power of listening to my body, and the value of a supportive community. I hope my story inspires others to approach their fitness journey with patience, understanding, and self-compassion. Remember, every step you take towards understanding and adapting to your body’s needs is a step toward better health and well-being.
