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Fitness Tips for Menopause Featuring Micki Havard

Hot flashes? Irritability? Brain Fog? All three, perhaps? Everyone experiences peri/menopause differently and we know it can sometimes feel overwhelming. That's why we’ve teamed up with Micki Havard, fitness extraordinaire and one of our beloved Kindra community members, to share fitness and wellness tips on how to manage the change and, dare we say flourish, in the transformation. Here are three top tips from Micki:

Build Up Your Strength Training

As we get older, our ability to build muscle declines. And when we go through menopause, our lower estrogen levels can make it even harder to build and maintain lean muscle mass. Having a consistent strength training routine can help to keep those muscles lean and vasomotor symptoms (think hot flashes and night sweats) at bay. An additional win: strength training helps to slow bone loss as well. 

Integrate Interval Training

One of the absolute best types of exercise during peri/menopause is HIIT, which stands for High-Intensity Interval Training. The beauty of HIIT is that you can burn more calories in a shorter amount of time and it helps you lose weight faster. For many women, HIIT workouts can be much more effective than endurance workouts (ie. long walks, distance running, etc.) for overall weight and fat loss during menopause. My favorite thing about HIIT is that instead of working out 5 days a week for an hour, 3 shorter HIIT workouts a week are just as effective. 

Try Yoga and/or Meditation for Relaxation

Practicing a relaxation technique — whether it’s a breath work practice, yoga, or meditation — can help ease some of the discomforts that come with peri/menopause. The breath work in implemented in a yoga practice may help lessen anxiety, quiet the mind, and improve sleep quality. Additionally, slow weight-bearing movements help strengthen joints and increase flexibility.

Want to learn more from Micki? Check out her Instagram for more great health and wellness tips!

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