“Six months ago, my knee was diagnosed with wear and tear. Since I exercise less, I’ve gained weight, but I want to start exercising. What can I do?’
“One of the best, but most overlooked exercises is this walk“Says Alex Parren, personal trainer and treadmill for health and fitness equipment specialist Meglio. “It’s a fantastic form of low-impact cardio exercise, which makes it perfect for those with joint wear and tear or those new to fitness.
“The best type is on uneven terrain (think hilly, rural trails) as it improves coordination, balance, focus, and involves inclines and declines to work your cardiovascular system harder.
“Depending on the condition and difficulty of the terrain, an hour of walking can burn as many calories as a very fit person running on a treadmill.
“Another fantastic exercise for midlifers swimswhich is also low impact meaning there is little or no stress on your joints while your muscles and cardiovascular system get great workouts. At moderate intensity, swimming burns as many calories as running or cycling without the risk of injury. It is a full-body workout and also promotes coordination and concentration and thus also keeps you mentally fit. “
“I run at least 30 miles a week, but I have a hard time shedding the last few pounds to get to the 11-stone mark. I cannot walk because of knee injuries when I was young. How can I shift the remaining weight? ‘
“Running is not necessary to lose weight, or more precisely fat,” says Alasdair Fitz-Desorgher, personal trainer for the home fitness app Openfit. “Walking can lose as many pounds as running; it can just take a little longer.
“Fat loss gets harder the lighter you get. To lose fat, you need to constantly burn more calories than you eat, as this forces your body to tap into stored calories (body fat). Heavier bodies burn more calories than lighter ones because the muscles need more energy to move the extra weight; Likewise, if your car is filled with heavy luggage, it will use more fuel.
“When you started losing weight, your diet (calories in) and exercise (calories out) created a calorie deficit, which is how you burn off the stored fat. But now you’re lighter, the same amount of exercise burns fewer calories. Therefore, you need to adjust the balance by either eating less (which can be unsustainable and unhealthy) or increasing the intensity or duration of your walks.
“I would recommend challenging yourself to walk, varying the speed and intensity of walking, and introducing mountain hikes.
“Finally lifting weights. It is important to build up all of your body strength and stay flexible, especially core and lower leg strength, to protect your knees. It will also help you lose weight.
“While many of us have a goal weight and tracking numbers can be worthwhile, it’s a much better and more lasting way to focus on how you look and feel than your scale is.”
‘What Are the Best Exercises to Lose Belly Fat and Overcome Perimenopause Fatigue?’
“You have to balance diet and exercise,” says Nicki Philips, founder of the Niix fitness app. “It will help increase your intake of fruits and vegetables, whole grain carbohydrates, proteins, and good fats, and avoid sugary, fatty foods. Exercising more will also move fat and maintain a healthy weight.
“Combining cardio (HIIT, running, biking, swimming) with lifting weights and core exercises burns calories, increases muscle density (which means you keep burning more when you are at rest), tone your stomach, and help improve posture helps keep belly fat in check. Unfortunately, there is no exercise that specifically targets the stomach, but with more exercise and a healthier diet, it is amazing what can be achieved.
“Exercise is also great for energy levels and improves sleep, which helps during perimenopause. And get moving first: studies show that your perimenopausal symptoms improve when you start your day with exercise. “
