A personal trainer has revealed how women can “reverse” age-related muscle loss and loss of bone density to make “everyday life easier” as they get older. Becky Bolitho, a menopause expert and personal trainer, has spent years supporting women through perimenopause and beyond.

After launching her business, Thrive Strong, she spent years researching how women going through menopause can start to feel like themselves again. Unsurprisingly, workout-obsessed Becky thinks a good exercise programme can aid women in a multitude of ways. Speaking to the Mirror, she says, “Exercise during menopause is hugely beneficial for both body and mind.”

Having worked with numerous clients on personal training regimes, Becky says the key is starting small. “With all exercise, start small,” she explains.

“Don’t try to do 10,000 steps a day if you currently do 1,000. Try to add a few hundred steps every few days until you’re getting 7,000 or more per day.”

According to Becky, exercise can not only slow but actually reverse age-related muscle loss and loss of bone density, making everyday life easier. She adds: “This means less chance of broken bones as you age, which is good news when you consider hip fractures are associated with a 15-20 per cent increase in mortality rates.”

According to a BUPA GP, exercise can also help with a whole range of other symptoms, including heart health, getting a better nights sleep, and reducing anxiety and low mood which can be brought on by the menopause. Cardiovacular exercises are said to be particularly helpful, and can include a whole range of workouts like dancing, cycling, running and interval training.

Meanwhile balance and mobility exercises are also important, aiding in reducing your risk of falls while being low-impact on the body. These workouts can include pilates, tai chi and yoga.

Becky says: “I have seen clients improve metabolism, back, neck and shoulder pain, sleep, and mental health through exercise during menopause, not to mention reduced body fat, improved sleep, blood pressure and big improvements in self-confidence. Studies have also shown that molecules produced during exercise can act in the brain to improve symptoms of brain fog and lower rates of cognitive decline.”

The personal trainer encourages women to start with resistance training, which can be done at home without the need for a gym membership. “A few simple movements should include squats, floor bridges, push ups and plank holds,” she explains.

“This will strengthen your legs, bottom, shoulders, chest, core and back muscles. Resistance training on two days of the week is recommended.

“On the other days, a brisk walk is enough to help with weight gain, decreased energy, brain fog, irritability, and mood changes.”

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