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.

NWLDC have delivered a 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. We hope that the knowledge shared during this programme will be empowering for the women who participated and provide them with exercises and coping strategies for any of the challenges they may be facing. The sessions covered a range of activities including physical activity, diet and nutrition, mental health and wellbeing and also clinical advice.

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 – ‘Core & Floor’ – closed session at a private gym

Week 2&3 – ‘MenoFit’ – Diet & Nutrition advice and an introduction to gym work in a smaller, quieter gym environment

Week 4 – Menopause Clinic Q&A hosted by a Clinical Pharmacist

Week 5 – ‘Walk, Talk & Pause’ – Guided walk through the Leicestershire countryside

Week 6 - ‘AquaFit’ – closed sessions at a private pool

Week 7 – Menopause Yoga

Week 8 – Improving Mental Health & Managing Anxiety, hosted by Vita Health Group

Week 9 – Mindfulness & Breathing Techniques - cancelled

Week 10 – ‘Feel good in the Forest’ – outdoor T’ai Ga session within the National Forest

Please see our upcoming sessions of our Active Menopause Sessions (ZIP Archive, 5.54 Mb)

Feedback

‘Core & Floor’

“I’ve been doing 30mins strength training 3x a week since the last session with Nat. In a few weeks I’ve noticed a difference in my body. I look better, I feel stronger, I have less aches and pains and I’m motivated to do it for my future self.” (Jo)

“I am amazed what a difference the exercises demonstrated have made to my core strength already. It has boosted my confidence and has made me realise that the Menopause does not mean I am too old to enter a Gym! Nat is so positive and encouraging she is a real gem and I am grateful that she is available for ladies of a certain age.” (Joy)

“I now know I've been doing my pelvic floor exercises wrong since the birth of my second child, 20 years ago! “ (Susan)

“It allowed like-minded women to meet up and hopefully build an active, supportive community.” (Melanie)

Clinical Pharmacist Q&A

“Not only was it all of the above, menopause is still seen as a bit of a taboo topic, this session allowed me to hear similar experiences and symptoms expressed by my peers in a private environment. It also raised and addressed issues I hadn't been aware of. Thank you for this session, I will recommend it to my friends, and hope to attend more in the future.” (Elizabeth)

“The session with the Pharmacist was fantastic. Can highly recommend. He thoroughly explained menopausal symptoms, the numerous treatment available and how to self-help. Could give 10 stars for this session. Many thanks for his time and the efforts of all involved in putting this 10 week programme together. It has so far been invaluable.” (Sue)

“A lot more information gain in comparison to seeing my GP.” (Kirsten)

MenoFit

“My physical health is improving and I am enjoying meeting other ladies in the group.” (Michelle)

“I feel more confident to be able to handle what's happening physically and mentally to me now and also be more aware of what could be ahead of me. The 18th April session was fantastic. Thanks to all who took time to put this together” (Susan)

“I certainly feel better physically after taking the advice given.” (Jo)

Menopause Yoga

‘Great event thank you. Struggled with some moves but encouragement was fantastic and would definitely like to try more’ (Michelle)

‘Great session, really enjoyed it. The instructor was brilliant!’ (Susie)

‘Sessions like these are really helping me to improve my physical health’ (Kellie)

Embrace your Menopause – ‘Managing Mental Health & Anxiety’

‘I used to be such a confident person but my anxiety has gone through the roof during menopause. It’s really good to hear about opportunities that can help with this’ (Melanie)

 ‘It’s great to share experiences with other people and to be able to talk freely’ (Lisa)

‘Feel Good in the Forest’ – T’ai Ga

“I am new to Tia Chi and I found it to be suited to myself more so than high impact exercises. Exercising, especially during the menopause, is very beneficial on a number of levels and I would like to continue this in the future” (Joy)

“This session was amazing. Great location, great activity and great likeminded people!” (Clare)