Active Menopause 10-Week Programme

Active Menopause 10-Week Programme

Background

The menopause is a natural part of every woman’s life, however, every woman’s experience of menopause is different. With symptoms ranging from hot flushes to anxiety, it can be hard for women to feel their best.

Following the success of their initial programme, NWLDC have delivered their second 10-week Active Menopause Programme in North- West Leicestershire, to support women who are going through perimenopause or menopause and to help them become more physically active. The programme aimed to provide the right support and communication to ‘normalise’ the menopause and to encourage sharing of information and experiences. Women were able to ask questions in a safe and supportive way and be signposted to other services if required. The sessions covered a range of activities including physical activity, diet and nutrition, mental health and wellbeing and clinical advice. Feedback and evaluation from Programme 1 helped us to deliver a more tailored programme, working closely with the NWL GP Federation and Social Prescribing Team to make sure the correct audience was targeted and encouraged to attend the sessions.

The ladies who have attended the sessions were all experiencing the menopause. Their symptoms ranged from acute anxiety to feeling hopelessness at not being able to control their weight and fitness levels. Many reported that sometimes they struggled to get out of the house to do anything and the thought of going into a gym terrified them.

Session Plans

Week 1 – ‘Menopause Clinic Q&A’ hosted by Clinical Pharmacist, Anthony Singh

Week 2 – ‘Forest Bathing’ – outdoor session delivered by Wild Minds

Week 3 - ‘Core & Floor’ – closed session delivered by Nat Pullen at her private gym

Week 4 – ‘MenoFit’ – Diet & Nutrition advice and an introduction to gym work, delivered by Blanka Harvey in closed gym environment

Week 5 – ‘Walk, Talk & Pause’ – Guided Walk through the Leicestershire countryside, delivered by NWL Walk Leader

Week 6 - ‘Mindfulness & Meditation’ – outdoor session delivered by Wild Minds

Week 7 – ‘Restorative Yoga’ – delivered by Emma Glover

Week 8 – ’Strength & Conditioning’ - delivered by Blanka Harvey in closed gym environment

Week 9 – ‘CardioFit’ - closed session delivered by Nat Pullen at her private gym

Week 10 – ‘Pelvic Floor & More’ – Q&A session and tips for a stronger pelvic floor, delivered by Nat Pullen 

Feedback

‘Core & Floor’

‘The session helped me make sense of how everything is interconnected and the knowledge to treat the whole body.  An understanding that isolated pain is not a sign of a problem, it is a symptom and an alert to work on 'foundation' strength to improve my overall health.  The instructor was so knowledgeable and approachable, and I feel that so many women would benefit from this.  The exercises that you can do at home are easy to practice on your bed etc.  I have already done the suggested exercises this morning and will be enquiring about strength training.  This has given me the confidence and belief that I can improve my overall health and get back into fitness!’

(M Clark)

‘Nat was fantastic, passionate and knowledgeable and gave us some great tips and advice. I will be recommending it to all my friends as engaging and empowering. Thank you.’ (D Harrison)

Clinical Pharmacist Q&A

This session was delivered in partnership with the ‘Me, Myself & Menopause’ group in Castle Donington, who we have helped and advised to become a Constituted Group ale to apply for additional funding to support menopause initiatives in the District.

“I found the clinic extremely interesting and even though I’ve been on HRT for a few years I picked up a lot more info that I wasn’t aware of. Anthony has a great way of explaining things so they’re easy to understand and relate to.

I am looking forward to having an appointment with Anthony to see how I can manage my symptoms in the future. Great event, thank you for organising”.  (Sarah S)

MenoFit

I enjoyed the MenoFit session with Blanka and seeing how strength training can be fun as well as beneficial’. (F Jones)

‘This was Megofit! I truly enjoyed it. Blanka was very knowledgeable, and the owners of the gym were extremely helpful and welcoming’. (D Harrison)

One of the ladies is now attending Blanka’s Menopause gym sessions that she runs weekly in Ashby.

Forest Bathing

‘Loved it, loved it, loved it! It has inspired me so much. Thank you!’ (D Beesley)

‘What a great session. I came away feeling really refreshed. Thank you.’ (S Scales)

2 of the ladies that attended this session are now attending more of the free sessions hosted by Wild Minds throughout the District. These sessions are delivered in partnership with The National Forest, through the Social Prescribing Team.

Mindfulness and Meditation 

‘Great relaxation.  I am now interested in other techniques such as journaling.  I realised that I am carrying a lot of resentment and anger and would like to see what else may help me with this.’ (M Wight)

‘Really enjoyed this session, enjoyed being outside and the guided meditation. Would love to do more of these.’ (Michelle V)

Restorative Yoga

“I found it very relaxing and learnt how to control my breathing in the event of a rage moment. I am going to look at joining a class.” - (K Farnham)

“The event was really good, I felt so relaxed, it made me realise I need to make more time for myself.” - (J Norton)

One of the ladies who attended has now joined a weekly class to help with relaxation and emotional wellbeing.

Strength and Conditioning

“Last night's session was very beneficial. I now know how strength training could help me, or others experiencing the menopause. Blanka was very thorough in explaining the equipment and also diet options.” (Sue C)

“The gym session with Blanka at Fitness Republic was really great. I learned a lot from her and would definitely go again.” (Liz B)

CardioFit

“Thoroughly enjoyable and informative session. Provided exposure to gym session and equipment not used previously. Excellent!” (Kerry N)

“Great event. Nat is so knowledgeable and understanding.  Little sore this morning but would definitely do this again. Thank you.” (Susanna S)

Two of the ladies who attended have discussed joining Natalie’s ladies only sessions at her gym.

Pelvic Floor & More

“Very informative, with a group of like-minded women.  Can be honest about symptoms without judgement.   Nat was amazing.” (Maxine M)

“Very informative, fun evening with plenty of useful advice. Many thanks.” (Sarah D)

“I thought Nat was incredibly knowledgeable and delivered the event so well. I picked up some great tips to try at home.” (Sarah S)