Hello and welcome back to Making Sense of Women's Health. I am Roberta Bass. I'm a women's health physiotherapist, a Pilates instructor, a menopause mentor and founder of Thrive and Shine Women's Wellness.

Now today is World Health Day and this episode is in honour of that and we are talking about how to make movement a consistent part of your life, not just at menopause but at every stage of womanhood. Whether you're in your 30s, 40s, 50s or beyond, or even younger, regular movement plays a vital role in protecting your physical, emotional and your hormonal health.

Now, you probably already know that staying active is important, but knowing that and actually doing it are two very different things. So in this episode, I'm going to be sharing some evidence-based benefits of movement for women in midlife and beyond, common barriers that I see in women when they come to see me in clinic and how we can overcome them, and some practical realistic tips for building habits that stick.

But first of all, why is movement important? Now I bang on about exercise throughout all of my podcasts, but it isn't just exercise, it's movement, any kind of movement. Now we know from research that regular physical activity has a significant impact on many issues that women face. Whether you're navigating hormonal shifts, you're recovering from having a baby or you're managing stress or simply wanting to age well. There are so many benefits to getting moving.

So particularly during perimenopause, hot flushes and night sweats can be really improved by getting moving, particularly some strength training. So that could be body weight, that could be weights. It doesn't matter. But it's trying to get moving because this helps to improve our thermal regulations. That's how we control our temperature between shivering and sweating. And it also helps to reduce our stress. And stress has a massive effect on our hot flushes.

Joint pain and muscle pain is another thing that can be really improved by getting moving because activity improves the lubrication of the joints. It also improves the strength of the muscles that help to stabilize the joints and it also improves our circulation.

Physical activity is really helpful again for our mood, anxiety and also our sleep because it helps to support neurotransmitter function. It reduces our stress levels and it helps us to sleep better. Physical activity, particularly weight bearing and aerobic exercise helps to reduce our risk of osteoporosis, but also helps to reduce our risk of cardiovascular disease.

Movement also helps to maintain our weight or helps us to lose weight. It also supports our metabolic health because we improve our insulin sensitivity, improve our energy and also helps with our body composition.

Movement also can help with our digestive health because our gut mobility and also helps to stabilize our blood sugar which helps to stabilize our energy.

Movement is also crucial to help prevent injuries, particularly as we get older, it helps us to maintain our posture, it helps with our balance and also our coordination so we're at lower risks of falls and injuries.

But it's not just going to the gym. It doesn't have to be an hour sweating like you're gonna throw up and you've worked so hard. Things like walking, Pilates, strength training at home, even getting out in the garden or dancing around the kitchen all count as movement.

And consistent movement helps your body recover and adapt from injuries, from your day to day life, from sitting down all day. And if you're already dealing with fatigue or persistent pain or hormonal changes, getting that right type and amount of movement can really help you feel better rather than making you feel worse.

Think of it as a protective tool, not just for short term, but for long term health and across all life stages. So we need to be thinking about movement continuing into our old age.

But even knowing all these benefits, it can be a real struggle to get movement and activity into your life. And there are many barriers that I hear from women that come and see me in clinic. Now, one of those is being too tired.

Now, I get it, perimenopause or like me, chronic fatigue or any condition that causes you to have tiredness or fatigue can really put a barrier against you doing activities. Now, I know for sure that my chronic fatigue is so much better if I get movement in.

But the key is the right type and the right amount. And when I'm tired, it means doing gentle movements. It means not going to the gym and smashing it for an hour, but doing something that helps to stimulate the body and not drain it. And you can build up to doing more, but only when your body's ready.

Now another barrier is not having enough time. This is something I hear all the time. Now we're all busy, I get it. But it doesn't need to be an hour workout. It doesn't need to be that you are changing into a special outfit and you're going to a special class and it's taking a couple of hours out of your day.

It could be 10 minutes in your lounge. It could be five minutes of Pilates or some strength training before you get in the shower. It could be walking or squatting whilst you are cleaning your teeth. Little things throughout the day can add up.

Another barrier is pain or an injury. Now if you're in pain or you've got an injury, the natural thing is to avoid it and rest. But if we avoid movement for too long, we then start to lose our strength, our mobility, our fitness, and this can then lead to other issues. Now obviously you need to get the right guidance and that's where I come in as a physiotherapist. But the aim should be to find ways to move that work with your pain, not against it.

Another one is fear of making things worse or doing it wrong. Now this can be if you’ve had a baby and you've got prolapse or a tummy gap or if you're menopausal and you feel like you should be lifting weights but you don't know how to. Or if you've just had pain for a long time and you don't want to do anything that's going to trigger it.

Now it's really common to feel that fear and I get that. But if you're choosing safe movements and you're building up gradually and you're listening to your body, you’re very unlikely to cause harm. And if you're unsure, get support. You don’t have to do it alone.

Now the final one is a lack of motivation. When you're feeling flat or you're in a lot of discomfort or you don't feel like you're getting results, it can feel hard to get moving. But one of the best ways to build motivation is actually through taking action. Do something small — and the boost that it gives you physically and mentally can help you to want to do more.

So, how do we actually start building movement into our lives in a consistent way?

Number one — start small and build gradually. Consistency beats intensity. Don’t try to do five workouts a week if you're doing nothing now. Start with two short walks. Start with one Pilates session. Start with 10 squats before your shower.

Number two — stack it onto something you already do. Tie your new habit to something you’re already doing. Stretch while the kettle boils. Do some balance work while you brush your teeth. Go for a walk while you listen to a podcast.

Number three — make it enjoyable. If you hate the gym, don’t go to the gym. If you love music, dance in the kitchen. If you love being outside, walk in nature. Movement should feel good — not like punishment.

Number four — don’t aim for perfection. Aim for progress. Something is always better than nothing. A 5-minute stretch is better than skipping it altogether. And consistency will make far more difference than doing a random hard session once in a blue moon.

And number five — get support if you need it. Whether that’s a physio to guide you safely, a friend to keep you accountable, or a class you enjoy attending. You don’t have to do it all alone.

So to wrap up — movement is one of the most powerful tools we have for supporting women’s health at every stage of life. And it doesn’t need to be complicated or overwhelming to be effective.

If you want to move more but you're not sure where to start — or if you’re in pain or struggling with fatigue or injury — feel free to reach out. That’s what I’m here for.

Thanks for listening, and I’ll see you next time.