Fitness Changes Through Life Stages

Our bodies evolve as we move through the different stages of life, including changes in our fitness levels and overall well-being. I’ve been thinking about this a lot lately, reflecting on how my fitness level, weight, and energy levels have shifted (many times) over the years. I’ve felt frustrated in these areas many times, most recently with the onset of perimenopause and now menopause. I went from being in the best shape of my life to noticing changes in my fitness that I didn’t love. 

The Ups and Downs

It all started when I was about 47 years old; I was strong, fit, and fast when it came to lifting,  running, riding, and Pilates. I decided to take swim lessons, and I started to notice some odd things going on with my body, like a racing heartbeat, low energy levels, anxiety in the water, and weight gain. Initially, I attributed these changes to the difficulties of swimming as a new activity. Looking back, I realize that similar occurrences had happened while running as well. Hot flashes became more frequent, day and night. It would disrupt my sleep and cause nighttime awakenings (yup, I have to pee again). The poor sleep coupled with the effects of the pandemic added to my stress.

Consistently going to the gym and maintaining a regular workout routine had been a source of pride and accomplishment for me. However, when the pandemic hit, everything was thrown off balance. I found myself feeling frustrated and angry each time I deviated from my fitness regimen. I gained more weight but happily saw the hot flashes subside. My energy got better, but the lack of balance between my running and strength training eventually led to injuries, which, in turn, hampered my progress. It became a vicious cycle of setbacks and further weight gain.

I started to focus more on my eating and adding protein at every meal, as well as eating more fruit and veggies. My activity levels have reduced a lot from ten or twenty years ago, and I realized that my eating needed to change. 

I got very careful with my eating and worked on getting protein at every meal.  More veggies and fruit.  My activity levels have reduced so much that my eating needs to change.  I know that eating nutritious foods, balanced meals, and staying in a calorie deficit will take the gained weight off. Honestly, I don’t really care about the numbers on the scale; in fact I don’t even know what I weigh! But I do care that my clothes are feeling tight or don’t fit.  I just want to keep fitting what I own and to feel strong and energized.  

Looking Back For Inspiration

Unfortunately, I experienced yet another injury, which again left me feeling frustrated. However, this led me to think about previous instances in my life when I faced similar challenges and feelings of “being out of shape”. For instance, when I was 18 and just graduated, I got mono, resulting in low energy levels and weight gain. After recovering, I joined a gym, a commitment that has lasted to this day.

Read More: How to Avoid Injuries at the Gym

Pregnancies and the postpartum period were other stages in my life that brought about low energy levels, weight gain, and various adjustments. However, these changes were easier to accept because they were accompanied by the joy of having a child (or three!). I found it most difficult to  lose weight after my third daughter’s birth. By the time she was two, I was teaching 10 to 12 fitness classes each week but still felt stuck. I analyzed my workout routine and realized that I had stopped lifting weights. Once I added that back in, the weight dropped off.  

By looking back at all the stages I’ve been through, and the associated weight and strength changes, I find inspiration.. For a while there I started to worry that the post-menopause changes meant that “this is just how it has to be”, but now I know that’s not true. 

I’m Going to Keep Moving

I’ve also found inspiration watching friends my age and older that have made positive changes in their strength, muscle, and fat mass. I’ve heard running coaches tell people that it’s normal to get slower with age, and while age is a factor, I’ve seen many people get faster! I’m unwilling to settle and use age as an excuse. If I’ve been able to make positive changes in the past that resulted in improved health, happiness, and strength, I can do it again—and so can you

I’m proud to say that I have been feeling great these days, with higher energy, very few hot flashes, and I’m exercising more. With my renewed energy, I’m getting more food prep done and sleeping better. As difficult as it can be to get your body moving, it is so important for your overall well-being.  Even a small amount of daily physical activity can make a significant difference. 

I reintroduced weightlifting into my routine, initially committing to just 20 minutes. Before I knew it, those 20 minutes had expanded to 30 or 45 minutes. Some days, I use Pilates as a warm-up, while other days it takes center stage in my workout. To ensure I can continue doing the things I love, like running, spinning, or biking, I do the exercises suggested by my physiotherapist, and stretch and do Pilates. Pilates also contributes to my strength, but there’s something special about lifting heavy weights that keeps me coming back (although I may not feel that way in the moment).

My Plan For The Future

My body has taught me a lot, and now I know to listen when it has something to say. I know that when my mobility is limited, I get tight. When I run or ride while tight, I get injured. I also know that if I have weaknesses and imbalances, it makes other parts of my body work harder than others. Again, this leads to me getting hurt! 

Injuries = setbacks. Setbacks = limits on what I love to do (and more frustration). So my solution is to keep doing what works! Strength training, Pilates, and running or riding.