Is this enough or am I fooling myself?

[Shayisgreat]

Hi everyone,

I've always been fairly active but I'm finding that running and hiit workouts I used to love just aren't suiting me anymore and I end up being exhausted and sore for days afterwards despite stretching. My pelvic floor also isn't great so I try not to do high impact stuff now. I'm putting on weight - I'm pretty sure it's a combo of perimenopause and poor diet - but I'd like some advice on whether my typical exercise schedule below is enough or if I'm fooling myself. I don't have more time to spend exercising so I can't really put in more sessions:

Monday - yoga and sometimes 60 min walk
Tuesday- 90 mins doubles tennis
Wed - nothing
Thursday- pilates (sometimes a weight training session or 50 mins walk as well)
Friday- 90 mins doubles tennis (or weight training session)
Sat - yoga or weight training session or tennis
Sun - weight training session and 90 mins tennis

I do at least 2 weight training sessions a week but rarely 4. I play tennis at least twice a week. I do something active every day except Wednesdays but sometimes only a yoga or pilates class.

On top of this I cycle DS to school and walk to work. Outside of the above, I'm generally sedentary as at desk most of the time and tend to sit in when not at the gym.

Any suggestions about changes I could make?

My experience (aged late 40s) is that keeping the same levels of exercise and eating the same as I have done for the last two decades isn’t enough to keep the weight off - and specifically keep the weight off my stomach where is NEVER used to settle before - isn’t enough now I’m in perimenopause. I’ve concluded the solution isn’t more exercise (I run 3 times a week, spin classes twice a week, and it’s a rare day I don’t do 10k steps) but that I simply can’t eat the same way I used to.

You definitely shouldn’t cut the weight sessions as they are super important for maintaining bone density as we age and go through menopause. You could add more “real” cardio instead of the Pilates and yoga, eg running, but even if you started doing a couple of 1 hour runs a week I doubt it will make the difference. I’d look at portion sizes, how much booze and how much carbs and sugar you eat. Just because it’s worked for you for 20 years doesn’t mean it will work in this next phase of your life. Annoying, but true.

If you’re sitting most of the day, how about a walking treadmill and a standing desk to get some steps and movement in during the day? Just to supplement the other exercise and get your steps in more easily, especially during winter…

I don't drink alcohol often (maybe a glass of wine once a month) or soft drinks at all. I've changed my diet so that I'm eating more protein than I used to but (luckily I guess) I can't eat bread. I do definitely eat way too much sugar and I need to tackle that.

I seriously doubt my office would allow me a desk treadmill but I would certainly love it if I could have one!

On top of this I cycle DS to school and walk to work.

How long does each of those journeys take?
You sound very active already. Adding more exercise isn't your pathway to good weight management, imho.

Pilates and weights is a good combination, especially as you get older. Cardio is not supposed to be as beneficial. The walking, cycling and tennis is probably sufficient. The important thing is consistency.

i would advise you to start tracking your macros, even if just for a week, you might be surprised how many calories you’re consuming without realising.

i love the Nutra check app, you can have a free trial and then decide, some people hate having to weigh everything, i personally don’t mind.

other than that, i think you’re doing loads of cardio, which is obviously good for your heart/health but I think it’s widely agreed now that it doesn’t help with weight loss for women of a ‘certain age’.

are you doing progressive overload at the gym? maybe book a PT session and they can help you challenge yourself more.

also, i’ve started doing reformer pilates and i love it, my studio incorporates weights and it’s an awesome workout.

good luck, i just have one more kilo to lose for my ‘ideal’ weight and it’s taking me a long time, as soon as i indulge a little over the weekend, i undo the progress i made during the week.

Enough for what? It sounds like a really great amount of exercise for health - way more than I do! But to lose weight if that's your goal? That's diet, not exercise, sorry!

I would have thought tennis is more high impact than running personally. If your pelvic floor can withstand that I don’t see why you can’t go for a jog?

spin is great for cardio if you can’t run

It sounds like a good amount of exercise. More than most manage I'm sure. If you're putting on weight you need to look at other causes and address those.

I think what I'm getting confused about is how much cardio is required to be healthy and help manage weight. I feel like I get mixed messages - even here!

I'm not overweight but on the brink now - bmi is 24 and has crept up there from 22 in the last few years.

I guess I'm just looking for reassurance that it is my diet that is the issue rather than the exercise I'm doing.

What's your body composition like though?

I'm loitering around BMI 25-26, but that's inflated from strength work in recent years. While I'm heavier than 5 years ago, I look more "toned" with it and it's not the unhealthy additional fat that compromises health.

I'd rather keep the muscle mass and fitness than chase the BMI of 22-23 from my mid-30s a decade ago. Many of the clothes from then still fit, and those that don't are struggling on the back/ shoulders/ biceps where I've gained the muscle, not abdomen/ hips/ thighs where I gain fat.

Otherwise it is about more caution with diet. Annoyingly!

My legs are chunky and I have a tummy now. I'm definitely more wobbly all over than even 5 years ago. My thighs are fattier now as well. But there is some muscle definition on arms and legs.

I went to the GP about my weight gain and they tested thyroid etc and said it all seemed fine.

I eat between 1500-1700 calories a day and the GP told me not to eat less than that. BMR is 1450 (I think) so I guess it is the quality of what I eat that is the issue!

I'd do more strength training and walking, and less yoga and Pilates (unless you love the latter and hate the former, in which case perfect/enemy/good etc). As pp have said - are you doing a progressive overload with a structured programme? You will get stronger much more quickly with low reps high load (compared with Pilates, say - and as you are doing some already you presumably have gym access and know what do to etc.), and en extra session or two will allow you to hit all the major muscle groups twice a week and also practise some skills and learn new stuff.

It sounds like you are meeting the NHS exercise guidelines for health
https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/. but possibly not spread evenly, which is why I would walk more.

Like others have said, the exercise is for health - and sounds great. But it doesn't make a huge difference to weight.

I'd think about adding more fibre to your diet - wholegrain foods, beans, pulses etc - I think that has made a difference to me in menopause - I eat a lot of beany or lentily soups and add milled flaxseeds to things as well (that helps with high BP apparently).

Also - there's a bit about I think it's OK to have a little bit more fat on the bones as we age....