Oh god I'm getting weak! Please help!!

[Helpmechooseausername]

Hi all,
the title says it all really! I'm really noticing that I'm getting weaker and I need to do something to sort it out! I've always considered myself strong and capable but now I'm struggling to do things I used to find easy. I can't lift things like I used to, holding a full pan up and tilting it over to pour out whatever I've cooked is almost impossible to do one handed... fuck me, I'm becoming a frail old lady and I'm not even 50 yet!!

I also keep injuring myself - recently have totally knackered my shoulder without really doing much to it and also get bad tendonitis at times. I feel like I'm falling apart! I'm also beginning to worry about my bone density.

Thing is, I hate most types of exercise! The only thing I actually enjoy and do is swimming, but my poor shoulder has put a stop to that and it's not weight bearing, so no good for bone density.

I'm a single mum to 3 and work full time, so I'm going to struggle to fit anything else in, but I need to find a way!

Please help me before I break! Anyone got any good suggestions of things I can do before it's too late??

Thanks x

You need to see the GP - get some HRT for your diminishing oestrogen?

But the only way to rebuild strength is…strength training.

GP - have you had your 50s healthcheck yet? Don't underestimate perimenopause, it can be a brutal process, again GP.

Your diet may need an overhaul, increase protein and healthy fats, decrease sugar.

Then Pilates and resistance training. I'm afraid there comes a point when exercise is necessary unless you want to slide into decrepitude and immobility. I'm mid 50s, my goals are strength, stamina, flexibility and mobility.

Thanks for the replies. I haven't had my health check yet but sounds like I should look into it. I haven't really felt any symptoms of menopause (or peri) so haven't done anything about it. I've had a mirena coil for 11 years (I'm almost 49) - the one I've got at the moment has been in for 6 years so I guess the hormones are beginning to run out, but I've not had periods or PMT or anything for years, so I've got no idea where I am, hormonally speaking!
Can doing Pilates at home using a YouTube video be effective? I really don't have time to go out to a group!
Thanks x

You need to start some stretching, weight/resistance work. I also had never really done any exercise. But it’s kind of essential as we get older. I started at a crossfit gym when i was 43, which is classes of varied weight/fitness and Im really rubbish at it, but it’s v good for me and sometimes fun. My gym is fine if we bring kids with ipads and they sit at the side. Alternatively find a physical trainer who will set you up with a programme to do at home?

Thanks. My kids are a bit older now (10 to 15) so I can leave them for a bit, but I feel like I don't have enough hours in the day as it is, so the less time it takes up the better! Travelling somewhere to do something is likely to be a major excuse for me to not go!!

You can find weight bearing exercises on YouTube eg plank, wall sit, squats with a rucksack on front full of books or tins - then buy stuff as you see fit.

Thing is, I hate most types of exercise!

Then you have a choice to make.

Isn't the mirena progestogen only? You need some estrogen in your life.

There's not really much point in suggestions if you'll find a way to talk yourself out of it. The only thing to maintain your muscles and strength, is to exercise properly and look after your diet.

If you won't do that, then you'll gradually lose mobility and get more aches and pains as you get older. It's a choice.

A decent chunk of exercise, especially with weights is 45 minutes. We spend more time doom scrolling. There's no way there isn't the time.

Strength training definitely whatever floats your boat, bodyweight, barbell, reformer pilates, yoga.
Menopausal aches and pains and shoulder things are just like what you describe, and it's fluctuations in oestrogen that does it. If it's any consolation when I was at your stage I noticed I was struggling to carry shopping bags, but I am pretty strong again now. It just takes effort, and Oestrogel that gives me the oomph to make effort.

Please go see a GP about this.

I am not a doctor. I am not a nurse. I don't want to be alarmist.

But

I read a book written by a woman who later was diagnosed with ALS. Her first symptoms were that she was feeling weaker in her arms and hands. She had trouble using a clothespin (trouble to open it), and she had problems when she was sewing, it was harder for her to push the needle through the fabric. Those were little signs, but they were the first signs. She was 45 years old when she experienced those first symptoms.

Please go see a doctor.

I wish you all the best, and I hope you feel stronger soon!

You are, of course, quite right. I know that, and you know that ... but I also know what I'm like and I need things that don't give me any excuses not to do!!

Thanks. I don't struggle with 'small' things out my dexterity (yet!) but I'm definitely weaker.

Thanks, it's reassuring to hear that I can get stronger. I just need to put some effort in. And get some oestrogen!

I’m younger but I felt similar and I now do Pilates and Yoga a few times a week. It’s boring but necessary. I also walk a lot as I found I was in pain from sitting at my desk a lot.
I also recommend taking Vitamin D.
To fit it in I’ve had to stop doing as much cardio. Frustratingly, I have put on a bit of weight (half a stone) but I hated being injured all the time.

Take Multivitamins and Omega 3, do some strength training ( weight lifting) and cardio (speed walking) and look into HRT.

I wish there was a way to make exercise more interesting. I've been doing classes for 20 odd years, and i turn up twice a weeks becausei have up, but fuck me I hate them. Always music I hate and just mindless, repetitive sets. Maybe I should listen to an audio book while I'm doing the strength classes. I need to do something different or unexpected every minute. And have it change every week. Circuits is probably the closest to 'playing', but there aren't any at my gym.

At least running outside is a bit more interesting. Unless it's dark.

Buy some thick resistance bands and some 5kg and 8kg weights (to start with). 30 mins x 3 a week at home is all you need. Joe wicks vids on YouTube or Lift with Cee for weights. Consistency is the absolute key to any sort of strength gain. Don't bother start/stopping. Find a thing, do whatever it is x3 a week, week in week out, and that is what will build your strength.

I’m a GP and you need a non-urgent GP appointment for assessment, examination and blood tests.

There is a link between perimenopause and frozen shoulder. This website has good info.
https://www.balance-menopause.com/menopause-library/frozen-shoulder-and-menopause-is-there-a-link/

I'm sure pp are right and there's a huge link to estrogen dropping but when I started having symptoms of Graves' disease (overactive thyroid) I got unbelievably weak. Couldn't do a push up, the strength just wasn't there. Perimenopause is a well known trigger for thyroid problems, it couldn't hurt to get your levels checked.

Thanks for all the replies. I think, realistically, that the suggestion of 3 x 30 mins a week is the most I'm likely to actually stick to. I can only hope that I'll see results quicky or else I'm very likely to think 'sod this'!!

Very interesting, thanks.

Shoulder injuries\pain are a really common menopause symptom

Get yourself some get and get to a strength training class

Listen to a podcast while exercising, the time goes quicker and it makes it more enjoyable

Agree, I’m generally in good health, the only issue I get is with my shoulder, I’m 49

I do at home Pilates on Youtube. Look up Move with Nicole, the strength Ive developed is amazing compared to what I was doing at the gym. You can choose beginners to intermediate, such a wide variety of videos.

Agree with getting on the Oestrogel too.