Are you ready to revolutionize your health with one simple change? I feel a little weird saying it because it is so basic and simple … It’s time to move more and sit less!
For perimenopausal and postmenopausal women, this mantra isn’t just a trendy fitness tip – it’s a powerful strategy for reclaiming your vitality and well-being. In a world where our chairs often feel like second homes, standing up for your health has never been more crucial. Join me as we explore the surprising impacts of inactivity and uncover easy, enjoyable ways to infuse more movement into your daily life.
Whether you’re battling hot flashes, seeking to boost your bone health, or looking to lose some weight, this guide will show you how small changes can lead to big transformations. Let’s embark on this journey to a more active, vibrant you – one step at a time!
The Impact of Inactivity on the Body
Sitting for prolonged periods of time is not good, you know this. Despite this knowledge, making a change can be hard, especially when our society is tailored to make things easier for us. Before I get into some recommendations, let’s discuss some of the negative impacts sitting has on our health.
Increased risk of cardiovascular disease
Research shows that sedentary behavior is independently associated with increased risk of cardiovascular disease. A meta-analysis published in the Journal of the American Heart Association (2019) found that sitting for more than 6 hours daily increased the risk of cardiovascular disease by 11% compared to those sitting less than 3 hours per day.
Loss of muscle mass and bone density
A study in the Journal of Gerontology (2018) demonstrated that prolonged inactivity accelerates age-related loss of muscle mass (sarcopenia) in older adults. For postmenopausal women, the Women’s Health Initiative Observational Study found that sedentary women lost up to 1% of hip bone mass annually, causing an increased risk of hip fracture.
Weight gain and metabolic changes
Research in Obesity Reviews (2020) indicated that sedentary behavior is associated with increased risk of weight gain and obesity. Additionally, a study in Diabetologia (2021) showed that excessive sitting time is linked to insulin resistance and increased risk of type 2 diabetes, particularly in postmenopausal women.
Joint stiffness and reduced flexibility
A study in the Journal of Applied Physiology (2019) found that prolonged sitting resulted in reduced hip flexor length and decreased lumbar flexibility, contributing to lower back pain and reduced mobility. Most health experts agree that one of the worst things you can do for chronic back pain is to be inactive.
Increased risk of certain cancers
The Journal of the National Cancer Institute (2020) published a meta-analysis showing that high levels of sedentary behavior were associated with increased risks of colon, breast, and endometrial cancers. The risk was particularly significant for postmenopausal women.
The Effects of Inactivity on Mental Health
Mental health is just as important as our physical health and is often overlooked. There is no surprise that activity and exercise can help us to mentally feel less stressed, anxious and improve our overall mood. Here are some other benefits backed by science:
Higher risk of depression and anxiety
Large-scale study published in JAMA Psychiatry (2020) found that replacing sitting time with light physical activity was associated with lower risk of depression. For menopausal women, the Study of Women’s Health Across the Nation (SWAN) showed that physical inactivity was linked to increased depressive symptoms.
Cognitive decline and memory issues
Research in the Journal of Alzheimer’s Disease (2021) demonstrated that sedentary behavior was associated with thinning of the medial temporal lobe, a region critical for memory formation. Another study in Neurology (2019) found that older women who sat for more than 10 hours a day had brain ages that were eight years older than those who were more active.
Decreased mood and energy levels
A study in the International Journal of Behavioral Nutrition and Physical Activity (2020) showed that breaking up prolonged sitting with short bouts of light activity improved mood and reduced fatigue in middle-aged adults. This effect was particularly pronounced in women experiencing menopausal symptoms.
Impact on sleep quality.
Research published in Sleep Health (2021) found that excessive daytime sitting was associated with poor sleep quality and increased insomnia symptoms. For menopausal women, who often struggle with sleep disturbances, the North American Menopause Society guidelines highlight the importance of regular physical activity in improving sleep quality.
These research findings underscore the significant impact of inactivity on both physical and mental health, particularly for perimenopausal and postmenopausal women. They provide strong evidence for the importance of reducing sedentary time and increasing physical activity to maintain overall health and well-being during this life stage.
Practical Tips for Sitting Less and Moving More
Now that we know the risks of sitting and being inactive, let’s talk about some tools that will help you to sit less and move more.
Incorporating Movement into Daily Routines
Standing Desk Options
Let’s be honest, sitting all day can feel like a Netflix marathon with no popcorn. Why not shake it up with a standing desk? You’ll burn extra calories just by standing—it’s like multitasking, but with your legs! Plus, you’ll avoid that “I’m stuck to my chair” feeling by lunchtime.
It is becoming more and more common that companies are investing in these types of desks, if you work in an office ask if a standing desk would be an option for you.
I don’t have a standing desk at home but what I do have is a bar level surface that I set my computer on and stand while working. You can also purchase a standing desk riser which is adjustable and can be used on any surface.
Walking Meetings or Phone Calls
Say goodbye to boring boardrooms and take your meetings to the streets—literally! Walking and talking can boost creativity and keep your energy up. Just don’t walk too fast or you might sound like you’re running a marathon instead of discussing quarterly reports.
If the weather is not cooperating or if you are in an area where it is not safe to walk, why not march in place, pace around the house or office or get an under the desk treadmill.
Active Commuting Ideas
If you’ve ever wished you could get a workout in during your commute, here’s your chance! Try biking to work, parking further away, or even hopping off the bus a stop early. It’s like adding a mini adventure to your day.
Another idea if you get a break during the day or lunch period, go for a walk instead of spending that time sitting at your desk or in the breakroom.
Setting Reminders and Creating Movement Triggers
We all have that “I’ll move in 5 minutes” voice in our heads, but guess what? It lies. Set an alarm, leave a sticky note, or have Alexa nag you to stand up. A lot of the smart watches out there are already doing this, so use that tech to your advantage. You can even associate movement with routine tasks—like squats every time you brew coffee. Your glutes will thank you!
Finding Enjoyable Physical Activities
Hate the gym? No problem! Go for a walk in your neighborhood, take a hike with your dog (or your significant other), or try a fun activity like tennis or pickleball. The goal is to find something you actually *want* to do—because the more fun it is, the less it feels like exercise and the more likely you will stick with it.
Strength Training and Its Importance for Women in Midlife
If you think strength training is only for bodybuilders, think again! If you have been following me, you know my stance on strength training. If you are new, then I suggest you check out these posts for more details on strength training for women.
Building Muscle After 40: A How to Guide for Women
5 Quick Tips for Building Muscle After 40
How to Find Time to Exercise When Life is Busy
For women in midlife, strength training is like unlocking a superpower: stronger bones, better posture, and muscles that make you feel like Wonder Woman. Plus, lifting weights is a fantastic excuse to buy new workout gear!
Gentle Movement Options for Those with Limited Mobility
Not ready to leap into full-body burpees? Start with gentle movements like stretching, yoga, or water aerobics. These activities are easy on the joints but still pack a punch when it comes to improving mobility and flexibility. Remember, slow and steady wins the race (and saves your knees).
Overcoming Common Barriers
We humans are great at making up excuses and telling ourselves stories that are not true. Here are the most common excuses that I find in my clients:
I Am Too Busy
This is the most common excuse. Time is precious, but so is your health. It is not hard to incorporate movement into our day.
Here are some quick tips:
- Like I mentioned above, you can take meetings or talk with a friend or family member while on a walk.
- Use the stairs instead of the elevator.
- Park further away from the store or office.
- Squeeze in movement by turning chores into a workout. Vacuuming with extra lunges? Check. Stair-climbing laundry sessions? Double check. You don’t need hours at the gym—just a little creativity.
Lack of Motivation
Some days, the couch wins. I get it. But try setting small, realistic goals—like a 10-minute walk. Once you start moving, motivation often follows. By making movement a priority, your body will adjust and moving will feel like second nature. Be patient with yourself and don’t be afraid to step out of your comfort zone.
Physical Discomfort or Health Concerns
Movement shouldn’t hurt, so listen to your body. Choose low-impact activities if needed, like swimming or cycling. And if something feels off, chat with your healthcare provider. After all, your body is like a high-performance vehicle—it deserves regular tune-ups.
Limited Access to Facilities or Equipment
No gym? No problem! I don’t go to the gym. I walk, ruck and do sprints in my neighborhood and I have weights and strength training equipment in a guest bedroom in my house. Gyms are great, I just prefer to workout at home. If you are like me, then you can transform any room in your house to become a full-fledged fitness center with just a few household items. Garages and basements are also good spaces to use as your home gym. There are a lot of great home workout routines out there, you just need to create a space in your home to workout in.
The Role of Community and Support
Having a good support system is crucial, especially when making changes. I truly believe that you are the sum of the 5 people you hang out with. So surround yourself with people that are smarter, more fit and more successful than yourself. This will help to motivate you to improve and challenge you both mentally and physically.
Finding Workout Buddies or Joining Group Classes
Exercise is more fun with friends! Whether you join a local walking group, drag your neighbor to yoga, or have a virtual workout buddy, having someone to hold you accountable makes a world of difference. Plus, you can laugh about how much you’re sweating together!
Online Communities and Resources
Can’t find a local workout buddy? The internet’s got your back! Join online fitness communities or follow workout challenges to stay motivated. The camaraderie is real, even if your new fitness bestie lives halfway around the world.
Working with Healthcare Providers or Fitness Professionals
Finally, if you’re ever unsure about what type of movement is right for you, don’t hesitate to ask the experts. Healthcare providers and fitness professionals can guide you safely toward your goals. And hey, that’s what we’re here for!
Conclusion
As we’ve explored throughout this post, the simple act of moving more and sitting less can have profound effects on your health and well-being, especially during and after menopause.
The research is clear: excessive inactivity can lead to increased risks of cardiovascular disease, bone density loss, weight gain, and even certain cancers. It can also impact your mental health, potentially increasing the risk of depression, anxiety, and cognitive decline.
But here’s the good news: it’s never too late to make a change. Every step you take, every moment you spend standing instead of sitting, is a step towards a healthier, more vibrant you. Remember, you don’t have to run marathons or spend hours at the gym to reap the benefits. Small, consistent changes in your daily routine can make a significant difference.
Where to Go from Here …
Start by setting achievable goals. Maybe it’s standing up every hour, taking a short walk after meals, or trying a new active hobby. Listen to your body, celebrate your progress, and don’t be afraid to adjust your approach as needed.
Your journey to a more active lifestyle is unique, and we’re here to support you every step of the way. Do you have questions about how to incorporate more movement into your day? Are you facing challenges in reducing your sitting time? Or perhaps you’ve found a strategy that works particularly well for you?
I’d love to hear from you! Share your thoughts, experiences, or questions in the comments below. Your insights might just inspire someone else on their journey. And if you prefer a more private conversation, don’t hesitate to send me a message. Together, we can build a community of support and encouragement as we embrace a more active, healthier lifestyle.
Remember, every movement matters. So, let’s stand up for our health – quite literally! Your future self will thank you for the changes you make today.
