If you’re a woman experiencing perimenopause or post-menopause and want to lose weight, especially that stubborn belly fat, seeking the best exercise options is essential. Keep reading before you decide to hit the treadmill or sign up for a high-intensity boot camp. As a woman going through hormone changes during midlife, unique challenges are presented, but it doesn’t mean you are broken.
Instead of focusing on the latest research regarding fat-burning optimization, you need research tailored specifically to your situation. One important factor to consider is that cortisol levels rise with age and are elevated during menopause. This means your body is more susceptible to the negative impact of cortisol at this stage of life.
Exercise’s Impact on Cortisol Levels
Exercise can increase cortisol levels, with certain forms of exercise having a more significant impact than others. Short intense bouts of exercise, such as short weight training sessions (ideally, twice a week) and short interval training sessions can increase human growth hormone (HGH) and testosterone. These hormones help you increase lean muscle, which boosts metabolism. However, too much of a good thing can backfire on you.
As a midlife woman wanting to lose weight, finding the exercise sweet spot is crucial. This is where there is an increase in hormones that support lean muscle while decreasing hormones, like cortisol, that encourage fat storage. Short intense bouts of high-intensity interval training (HIIT) are beneficial, but long intense bouts of HIIT can lead to an increase in cortisol levels.
Avoid Overdoing HIIT
It’s common for individuals to fall into the trap of thinking that increasing workout intensity or duration will lead to better results. If 20 minutes of HIIT is effective, it’s easy to assume that 30 minutes would yield even better results. However, if you’re not seeing progress, try reducing your exercise time. It’s possible that longer workouts are causing elevated cortisol levels, which can hinder progress.
Long-duration moderate or high-intensity activities can also increase cortisol levels. In the book You Still Got It, Girl!, it’s reported that beginning at around 75 minutes of moderate activity or shorter durations of sustained high-intensity activity, cortisol levels start to increase.
Incorporate Relaxing Activities
On the other hand, don’t overlook relaxing activities that may not burn as many calories but can help reduce cortisol levels and have a positive effect on fat loss. Walking outdoors, especially in nature, can be particularly helpful at reducing cortisol levels, as suggested in a study published in the Journal of Physiological Anthropology in 2007.
If you enjoy outdoor activities like biking, canoeing, hiking, or paddleboarding, don’t hesitate to participate in these activities. Doing these activities outdoors and in a natural setting (if possible) provides the best results. Keep in mind that walking on a treadmill or doing indoor exercise may not yield the same benefits. If you live in the city, visit a park for outdoor exercise, and definitely take advantage of country roads if you live in a rural area.
Focus on Joy Rather Than Calorie Burning
Weight gain during menopause is a common complaint. It might be your intuition to simply cut calories and increase calorie expenditure. However, increasing exercise and decreasing caloric intake could backfire. It isn’t just about calorie burning, but also about the hormone activity that results from activity, inactivity, and your lifestyle.
When choosing activities, don’t base your decision solely on the number of calories they burn. Instead, focus on finding joy in these activities to support a healthier, happier lifestyle while managing menopausal weight gain.
