Welcome to Day 19 – Un LOCK-IN your change
EXERCISE SCIENCE
Surely any exercise is good for us, right, especially as we head into our forties and fifties?
Turns out not. Here are a few surprises I discovered when speaking to fitness experts
Doing high impact exercise when you are stressed or anxious elevates cortisol levels and can actually cause weight gain
Doing high impact exercise when you have your period can cause long term adrenal fatigue, meaning you will crash in the second half of your cycle, the Luteal phase
When we hit our forties and fifties, moderate exercise 5 times a week for 30 minutes is more efficient than exercising 2-3x times for an hour
Declining oestrogen means we have lower muscle mass, so it’s important to invest time in weight-bearing exercises and strength training
You can over-exercise – women that do high impact / cardio exercise daily switch off their hormone production as the body works harder in other areas
Avoid exercise after 7pm, unless it’s restorative / meditative if you are a bad sleeper
EXERCISE HACK
Mix up activities to keep you motivated and meet your varied needs
Introduce a 30-minute HIIT into your exercise routine – the rest interval in between exercise helps burn fat and reduces weight gain more than endurance training
Weight bearing exercise is important to building muscle and bone mass
Restorative yoga, tai chi and other gentle movements slows down the breathing & reduces cortisol levels to help us then introduce moderate cardio into our routine (brisk walking, cycling, jogging)
Balance exercises, such as pilates and yoga help strengthen our core & pelvic floor muscles
If you like this tip and would like to learn more, please sign up to our online HALO course by registering interest to: hello@overthebloodymoon.com #takechargeofchange