Re-Evaluate Your Relationship with Exercise at these 5 Life Milestones

11 Jun

We experience each of these 5 life stages in our own unique way - and there’s certainly no one-size-fits-all. I embrace a holistic approach which gives you permission to discover what works best for you, your body, and your daily routine. Your body isn’t stagnant, it’s continually changing and evolving, therefore your approach to exercise should reflect this.

I often discuss with my community about the times we grew up in. The polar opposite to the body positivity movement we know today - think 90s supermodels, fad diets and exercise as something you had to do, not wanted to. This is exactly why kickstarting your fitness journey is just as much a mental exercise as a physical one. Growing up in times where women felt the pressure to shrink themselves (which continues to this day) really motivates me to create a safe space for like-minded women and to set a positive example for my two daughters.

I’m here to keep you accountable and set you in the right direction. All you need to do is reconnect with your body and lean into what feels good.

1 - The Countdown to 30

While exciting and full of opportunities, our 20s can be non-stop. Envision early morning commutes, long hours at the office and an ‘always-on’ mentality - sound familiar?

Based on my experience, exercise is the first step to feeling more fulfilled in life. I find it quite astounding that something so many of us once hated can become something we grow to love - helping with focus, motivation and overall happiness. Don’t get me wrong, daily activities can easily become something to tick off an ever-growing to-do list, but some things in life are worth making time for. Moving your body is what counts - whether that’s dancing in the kitchen, walking the dog or an hour-long PT session.

For me, it’s not surprising that so many of us are burnt out. The demands of modern life can be really tricky to manage. Navigating a busy schedule should start with self-care, looking after both our bodies and our minds, however it often falls to the bottom of our priorities. What’s reassuring is that exercise is a super powerful tool for mind-body connection and for supporting day-to-day performance. A friendly nudge to women in their 20s to make the most of their peak energy - your future self will thank you!

A bit of big sister advice, while challenging, try to centre your goals around consistency, not perfection - the sooner we build a positive relationship with exercise and cohesive workout routine, the better. Exercise is powerful - moving our bodies and feeling stronger can have a knock-on effect on our careers, relationships and holistic well-being.

At this stage in life, women tend to gain a more well-rounded understanding of their body - how it functions day-to-day, what kinds of movement feel good and the impact of their menstrual cycle. Cycle syncing has been gaining traction in recent years, and for good reason. Tailoring the type of exercise to each phase allows you to maintain and enhance your fitness level over time, plus speeds up the recovery process. I’ve also found it’s a great idea for your partner to be aware of where you are in your cycle, for them to better understand what you’re experiencing and be able to support you throughout your monthly cycle (plus less run-ins about who last stacked the dishwasher!). Opt for higher intensity exercise during your follicular and ovulation phase, and lower intensity exercise during your luteal and menstrual phase. After all, there’s no need to force yourself to do cardio when your body is really seeking rest.

Follicular & Ovulation Phase Exercise:

Cardio Workouts
Strength Training (Bodyweight/Free Weights)
High Intensity Interval Training (HIIT)
Running
Spin Classes
Dance Classes

Luteal & Menstrual Phase Exercise:

Walking
Cycling
Swimming
Pilates & Yoga
Resistance Band Exercises
Gentle Stretching

2 - Pregnancy

The narrative surrounding exercise during pregnancy has vastly shifted in recent years, now considered safe and beneficial when exercising within set guidelines and avoiding contraindications. Pregnancy can look so different for each and every woman - some of us glow, some of us struggle. For me, what’s important is that pregnant women keep their agency - I’m pretty certain that any expectant mother can relate to the endless stream of pregnancy dos and don’ts aimed in their direction. I know from my two pregnancies that the world wants to wrap us up in cotton wool but our bodies remain resilient and capable during pregnancy - AND we’re only just starting to uncover the many benefits that exercise can have on preparation for the birth and on post partum recovery.

Each trimester carries its own specific guidelines - which is where I come in! I have experience with supporting women through each phase of their pregnancy. I offer specialist advice, bespoke workout regimes and 1:1 personal training, guiding you through a sequence of functional movements designed to prepare you for giving birth, and after.

A two-dimensional approach:

Preparation for Birth
Post Partum Recovery

Pelvic floor training is an integral part of my approach - a subject often shrouded in taboo and mystery. I’m debunking the myths and encouraging my close community to share their experiences. What’s reassuring is that while the pelvic floor can weaken, it can also be strengthened.

3 - Post Partum

Our bodies are beautifully unique, and childbirth affects everyone differently. It’s not just about sign off from your doctor, it’s about when you feel ready to start exercising again. Exercise after giving birth is usually recommended from 8-12 weeks post partum. I encourage new mothers to take a moment for themselves in the form of exercise centred around recovery and rehabilitation. Embark on a bespoke post partum workout regime and learn which exercises to avoid at this stage, such as movement that puts too much pressure on the abdominal walls.

What’s more, a mindset shift is required at this life stage. Transitioning from a ‘get back to pre-birth body’ to acknowledging that your body has changed. Working with your body, not against it. I’m a big believer in the fact that in an aesthetic-driven world, we’ve lost touch with the miracle that is the female body - what it’s capable of, and what we endure. I hope to be part of re-inventing the narrative and am dedicated to celebrating the female form! Who’s with me?

Do: Gentle Core Restoration, Diaphragmatic Breathing, Pelvic Floor Recovery & Walking
Don’t: High Intensity Cardio & Sit-Ups/Crunches (these can worsen abdominal separation if done within the first 10-12 weeks post-birth)

“After having my second baby, I was keen but nervous about exercising again. Alyson has not only enabled me to get back into regular exercise in a steady and manageable way but she has actually taught me to love exercise for the first time in my life. I now look forward to every session, circuit, walk and run that I do. My reasons for exercising are different since starting with Alyson and I now do it because I want to, not because I feel like I should. Weight loss and the physical changes to my body have just been a bonus!”
- Client Testimonial

Note: I can also recommend a Female Health Physio for specific concerns such as diastasis recti.

4 - Perimenopause

The perimenopause is associated with a reduction in muscle mass (sarcopenia) and bone density (osteopenia) - which is exactly why integrating strength training into your workout routine in your 20s, 30s and 40s sets you up for later life. Due to changes in your body’s chemistry, the exercise that used to feel good may no longer. Changes in mood, confidence and energy levels distinctive of the perimenopause can be difficult to navigate - fear not, change invites reinvention. The perimenopause, menopause and post-menopause have the potential to be a new beginning for women, with some becoming their fittest and most fulfilled at this stage in life. That’s what we like to hear!

During the early stages of the menopause focusing on strength training, low-intensity cardio and mind-body exercise will support the symptoms associated with this life stage. I recommend a blend of physical and mental exercises as the best recipe for navigating the perimenopause - a time defined as a knock to your physical being as well as your hormone levels.

This life stage can also be a woman’s most hectic, referred to as the ‘sandwich generation’ - nothing to do with cheese and pickle, it’s where care is given to both children AND ageing parents - sounds relatable? While self-care might feel like the lowest priority, there couldn’t be a more important time to look after yourself - you’ll find your ability to look after others enhances when you prioritise your own well-being.

5 - Post Menopause

Muscle mass and bone density continue to decline for this age demographic - with a reduction in bone density known for leading to osteoporosis. Don’t fret, there’s hope - muscle mass and bone density can be significantly improved. The result - less trips, slips and falls. With my support, you’ll work towards improving your balance and moving with ease throughout the day. Daily movement including climbing the stairs, getting in and out of the car, walking easily and being active with grandchildren are all within reach.

Mindset shift alert! In a society that views ageing as ‘losing it’, embrace the freedom and wisdom that accompanies the ageing process. I strongly believe in the inclusivity of exercise, it’s never too late to start - the joy of movement is here whenever you need it…

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