Southshore Physical Therapy, Metairie Louisiana, national menopause month, Lynn Moreau, toe raises
Toe raises (demonstrated by Lynn Moreau)

Yes, that’s right. October is National Menopause Month, and we’re going to talk about it. It’s the perfect opportunity for everyone to take a minute to learn more about this physically and emotionally challenging time in a woman’s life. I say everyone because they don’t call it “the change” for nothing, and the people surrounding these women can make it a whole lot easier by offering the space, support and understanding they need. To get a better understanding of everything, it’s helpful to know the three different stages of this critical turning point in every grown woman’s life.

Perimenopause is defined as the years leading up to menopause when hormone levels fluctuate wildly. It can happen as early as the 30s but generally occurs in the mid to late 40s.

Menopause is defined as the consecutive 12-month span where no periods occur due to natural circumstances (rather than pregnancy, illness, etc.). If a single menstrual cycle occurs at any time leading up to the 12-month mark, the clock is restarted. Therefore, menopause can only be diagnosed retroactively once a full year has passed.

Post menopause is defined as the years following menopause.

Source: WebMD

Southshore Physical Therapy, Metairie Louisiana, national menopause month, lunges
Lunge walk with weights (demonstrated by Lori McLachlan)

Along with the usual suspects list of symptoms associated with the change (such as hot flashes, mood swings, weight gain, joint pain and insomnia), one of the most major issues that can happen during and after menopause is bone loss. An increasingly problematic health condition, bone loss occurs “when your bones deteriorate faster than they can grow and strengthen themselves — and as much as 20% of bone loss occurs within your first five years of menopause.” (Source: Cleveland Clinic) Left untreated, this skeletal degeneration can lead to osteopenia, osteoporosis, and even bone fractures or breakage.

Enter physical therapy! There are so many exercises you can do at home, at the gym or even on the go to maintain and build muscle and bone mass. To get us all started on the road to recovery for National Menopause Month, PT Lee Couret offers a few basic weight-bearing ideas, each targeting different areas of the body, and encourages us to increase the reps and resistance as the exercises get easier.

Southshore Physical Therapy, Metairie Louisiana, national menopause month, sumo walk
Sumo walk with weights & bands (demonstrated by Marie Pechon)

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CARDIO EXERCISES – Aim for at least three times per week and increase as able.

  • Walking – 30+ minutes per session. Want to step up the work out? Try using a weighted vest (also known as rucking). Blog post coming in the future!
  • Elliptical Trainer – 15+ minutes per session

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LOWER EXTREMITY EXERCISES – All performed from a standing position.

  • Toe Raises – Three sets of 10 (Bonus: Do each leg individually.)
  • Squats – Three sets of 10 (Bonus: Hold weights to your chest while squatting.)
  • Lunge walk – Take 15 lunge steps forward then 15 back. (Bonus: Use hand weights to do a bicep curl with each step.)
  • Sumo walk – With knees bent, take 15 sideways steps to the left and then 15 back to the right. (Bonus: Use resistance bands on thighs and hand weights with arms bent at a right angle.)
Southshore Physical Therapy, Metairie Louisiana, national menopause month, Jessica Couret, push up
Push-ups (demonstrated by Jessica Couret)

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UPPER EXTREMITY EXERCISES – Increase difficulty as your ability improves using the guidelines below.

  • Push-ups – Three sets of 10
    • Beginner – Use a wall.
    • Intermediate – Use a table.
    • Advanced – Use a chair.
    • Expert – Use the ground … and high five yourself. You’re killing it!

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We also offer adult classes twice weekly with our certified personal trainer Sarah Stack.

Call (504) 885-8969 for more information.

Happy National Menopause Month, everyone!

Michele Robert Poche