I started the practice of easing into the start of the year, as well as the start of each week, in recent years.
I gotta say – It’s felt really good.
By the first week of this past February I felt an energy surge. What’s funny is that I was hoping and expecting this energy to propel me full force into my work.
But it didn’t.
Instead we had a serious cold snap in the area where I live. As I attempted to hop back into my long walk routine outdoors, the cold snap made my face feel like frostbite was setting in after 15 minutes walking.
I was forced to create a new strategy to elevate my fitness.
The old me would have thought, “I shouldn’t slow down and rest, otherwise I’ll never get restarted again.” But I’m still super grateful that I took the time and space to rest and hit pause on a bunch of tasks.
Creating a new strategy was truly what I needed. What this looked like for me was moving my cardio workout back inside. This was a big shift because I love the outdoors and the fresh air, as it gives me energy and helps me keep moving.
But when the wind is whipping over my skin didn’t feel so good.
I’m grateful that many years ago, Peter bought us an elliptical cross trainer that has seen a lot of action over the years. More recently though, my walks have taken over. I decided to make the elliptical part of my daily cardio routine again. But with a twist.
I used to use the elliptical for high intensity cardio. That worked in my 30s and early 40s.
When I began my second stage perimenopause phase, after 45, I noticed that high intensity cardio wasn’t nearly as effective for me.
This is a hot tip I want you to pay attention to:
Our body’s responses to certain exercise shifts at different stages in our life.
The more reading I have done on metabolic rates and feminine cycles and seasons, I’ve grown to craft my physical activity to support whatever phase I’m in. What this looks like for me right now is more moderate cardio.
That means walking or jogging on the elliptical or outside, walking at a pace where I can nose-breathe and easily have a conversation without feeling winded, for a longer period of time.
This may feel counter to what you have done all your life, like it was for me. But I’ve been seeing the difference in my physical state as a result.
Studies have shown that moderate cardio exercise mixed with regular weight training intervals helps reduce belly fat. This is true of any age, however at this phase of my life it’s even more pronounced.
So what does my full workout look like right now?
3 to 4 times a week, I do 40 minutes of moderate cardio, like a walk or an elliptical ride. You could also mix in swimming or rowing, which are excellent low impact, full body exercises.
The other 3 to 4 days a week I take a moderate 30 minute walk or do a 30 minute yoga practice and I add in a High Intensity Interval Training weight workout (HIIT) for 15-20 minutes. I’m finding that this really feels good.
Most importantly, I adjust the intensity of any of my exercise to where I’m at in my menstrual cycle.
If I’m within the high energy part of my cycle; the end of the menstrual phase, the follicular and ovulatory phase, I go for higher intensity. If I’m in the slowing down phases, like the latter half of my luteal phase, headed into my menstrual phase, I still exercise, but at a slower pace, depending on how I feel.
It’s all about listening to what your body needs. If it’s more rest, take rest. If it’s moving faster, or with high intensity, do that.
I’ve been playing with this over the last six years, as I’ve studying cyclical wellness for women. The benefits of adjusting the intensity of your workouts and increasing or decreasing it based on your menstrual cycle are very impressive.
You can integrate this way of exercising very easily. You don’t need a gym. You don’t need expensive equipment. You just need your body, a pair of running shoes, a yoga mat, and your body weight. If you like, you can add in some mid range free weights or exercise bands.
Since I have elevated my fitness routine and readjusted for more moderate workouts, I have so much more sustained energy throughout the day. To me this is the foundation for regenerative wellness.
The idea is that the energy we expend supports our future energy.
Regardless of the season of the year or the season of life you’re in, I hope that you are making space to tune in on how you’re truly feeling and adjusting your lifestyle, your mindset, and your spiritual practice to support your most vibrant wellbeing.
I’m here to help you stay on track with your wellness. A great place for you to start is to refresh your eating, as it gives you energy to start moving your body for your best health.
You have more control and power over the outcomes in your wellness than you can imagine. You can make the daily choices to nurture your innate immune health and your mental health as well.
Blessings,
Sheila
Tell Me:
Do you feel different when you exercise at different times of the month? Do you feel guilty taking rest instead of moving, as though you can never take your foot off the gas? Please share in the comments. You can shift into a more enjoyable, easeful way of moving your body that will help you feel your best for years to come. I’m in this with you!
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