Whether you are new to the world of yoga and Pilates, or an experienced practitioner, having the right kind of yoga mat is of utmost importance as it will enhance your practice, maintain comfort, and be safe. At Amp Wellbeing, our select, quality, sustainable range of mats have been developed to meet the varied needs of our customers. We're going to take a peek at the types of yoga mats that we carry, why they are great for various kinds of workouts, and how to be sure they'll last you for years.

TPE Fitness Mat (6mm): Comfortable and cost-effective. 

Our TPE Fitness Mats are a suitable solution for clients in need of an optimal level of comfort, yet need to mind their expense limits. Being made of Thermoplastic Elastomer, the mat is eco-friendly; it is free from chemicals and 100% recyclable. 

Ideal For: Beginners and those who require extra cushioning during their workouts. The 6 mm thickness provides great shock absorption and is most ideal for yoga, Pilates, or general fitness exercises that require more support. 

Key Benefits: 

Cushioned comfort: 6mm thick with a soft supportive surface that lessens any pressure to the joints in poses and stretches. 

Lightweight and portable: Easily rolls up and is lightweight to carry from place to place, which makes it perfect for home use or even taking it to the studio. 

Affordable Luxury: Great design quality offered at an affordable price for people starting their fitness journey.

Microfiber Mats (4mm): Eco-Friendly and Soft

Our Microfibre Mats represent a combination of sustainability and style, with their making from eco-friendly material showing resonance with our environmental commitment. 

Ideal For: Yogis and fitness lovers who subscribe to sustainability with no compromise on quality. With 4 mm thickness, it offers the perfect compromise between comfort and stability and suits different types of yoga and Pilates practices. 

Key Benefits: 

Eco-friendly: with a base layer made out of natural rubber and a top layer from microfiber, this is safe for the environment and good for practice. Benefitting the planet while providing a safe and healthy practice of yoga. 

Soft and absorbent: the microfiber surface provides a soft touch and readily absorbs moisture, which makes them perfect for hot yoga sessions. 

Stylish Patterns: Available in our signature leopard print designs, these mats add a touch of luxury to your practice.

Lighter weight: At 2.7 kg per mat, this makes for slightly lighter material and weight compared to our vegan suede mats. Easily transported to and from your yoga class with a handy travel yoga carry strap.

Yoga and Pilates Flow vegan leather (PU) Mats: High performance

These Yoga and Pilates PU Mats offer a modern appearance with a curved edge design, making them ideal for those looking for something performing but durable at the same time. Manufactured in Polyurethane (PU), they offer great grip and are resilient in your practice. 

Great for: Intermediate to advanced yogis who will put a high level of wear on their mat but still require the one specially designed for invigorating practice. This yoga mat is 5mm thick and, therefore, proves to be very cushiony for staying steady in difficult yoga poses. 

Primary Benefits: 

Great Grip: The PU-coated surface gives a high-traction finish to ensure stability in dry or sweaty conditions. 

Robustness: These mats are meant to be tough in terms of longevity and wear, which just means a very long-term investment for the pro yogi or Pilates enthusiast.

Support and Stability: 5 mm is a nice balance that provides cushioning as well as the support needed for a stable base of advanced poses. 

Beautiful Colours: These are made in all the fabulous colours to match our weights. You can co-ordinate and work out in style!

Studio Style: PU mats will elevate the look and feel of your studio classes, with an attractive design and long lasting material, your customers will feel supported during your classes and be back for more.

Vegan Suede Mats: 4 mm of pure quality, the ultimate combination of grip, comfort, and style 

Vegan Suede represent the pinnacle of luxury and functionality. These mats are crafted from high-quality, sustainable materials that are both vegan-friendly and eco-conscious.

Best for: Hot yoga enthusiasts and those who value a non-slip surface for a secure practice. The 4mm thickness provides a firm yet comfortable foundation, ideal for both yoga and Pilates.

Key Benefit: 

High Grip Surface: The vegan suede offers the best grip, even during the sweatiest of sessions, hence making it the best mat for all types of yoga.

Sustainable and Vegan: Made up of eco-friendly materials and being completely vegan, these mats are perfect for people looking to align their practice with their ethical values. 

Exquisite Feel: The velvet feel of suede will put your practice on a different level, making it a treat—indulging your practice. 

Non-slip Base: Our non-slip base is ideal for practice in a safe, secure way, but it does make the mat slightly heavier at 3.3 kg, making it perfect to work out with at home; however, if heading out to your class, these mats also come complete with our handy travel yoga carry strap or upgrade to our yoga mat carry bag for ease of getting to and from class.

Family Yoga: Our children's range of vegan suede mats inspires and supports a beautiful practice of mindfulness, healthy movements, and positive practices that a family can do together.

How to Take Care of Your Yoga Mat 

Adequate care is of paramount importance in the life extension of your yoga mat by keeping it unsoiled and well maintained: 

Regular Cleaning: After every use, clean the mat with a solution of soft natural cleaning material or water with gentle soap. Avoid harsh chemicals; they can break down the material over time. 

Deep Cleaning: Periodically immerse your mat in a small basin of warm soapy water. Agitate gently and rinse. Hang to dry. Do not put your mat in the washing machine or dryer. 

Storage: Store your mat in a cool, dry place and out of direct sunlight; light can fade the colours and break down materials. Consider using a mat bag to protect it from dust and dirt when not in use. Care: Always roll your mat loosely; do not fold or crease as that will cause irreversible damage.

Read more here for further detail on our care and cleaning guide, or product description in each mat for specific detail.

Give Your Practice the Right Choice

Here at Amp Wellbeing, we believe a mat can do wonders for your practice, giving you that indispensable platform to work from. Be it about comfort, grip, sustainability, or all three, there's something in our line-up of yoga mats to meet every need.

Ready to elevate your practice?

Look around the rest of our yoga mat collection and see if there is one that can be the ultimate companion in your fitness journey. Step into our community of health-minded individuals appreciating quality, sustainability, and innovation. Purchase a mat that supports not just your body but also the values you practice.

Place your order for the Amp Wellbeing yoga mat today and make that first step to a healthier, more mindful life.

What Are Core Sliders, Exactly?

Core sliders are small disk-like exercise accessories that can add an extra level of challenge and diversity to your standard home workout routine. Core sliders are commonly designed from tough plastic (or try our beautiful bamboo discs),featuring a smooth slide side and a padded foam surface on the other.

They can be used on all sorts of floors: yoga mats, carpet, hardwood, and tile. They allow for full range of motion in exercises and are a very valuable addition to your fitness toolkit, whether you're a new beginner or an experienced exerciser.

What Do Core Sliders Do?

Here are some of the benefits of incorporating core sliders into your routine:

Increased Core Strength: Core sliders activate your core throughout the range of motion, thus creating a powerful stability force within the central part.

Stability and Balance: Using core sliders will require constant engagement with stabilizing muscles, which enhances general balance and coordination.

Gentle on the Joints: The smooth gliding motion would be easy on your joints. It makes core sliders a wonderful option for low impact exercises.

Versatility: They can be used for a wide range of activities and modes of exercise that target all muscles in your body, including the core, back, arms, and legs.

Portability: Light in weight and compact, core sliders are easily portable, making it easy to carry them with you. So, you can keep on doing your routine exercises even when you are traveling out.

How to Use Core Sliders

You can easily incorporate core sliders into your routine, as this is one real and very effective way to take the intensity up a notch. Here is what you need to do in a step-by-step guide:

Warm-Up Begin with a gentle warm-up exercise to make those muscles ready for the workout. Warm-ups can include dynamic stretches or light cardio.

Variations of planks:

Basic Plank: Place the sliders under your feet in a high plank position and hold the plank with your core tight.

Mountain Climbers: From the plank position, slide one knee up to your chest and return back to the starting position; switch, then continue with this running-like mountain climber motion.

Out and in: Start in the plank position with your feet together. Slide feet out to the side at the same time and then pull them back in keeping your core engaged and your weight forward over your shoulders.

Lunges:

Reverse Lunges: Stand with one foot on a slider. Then pull that foot back into a lunge position with the core engaged and return to the starting position. Repeat this movement on the other side.

 Lateral Lunges: Stand with one foot on a slider. Slide that foot out to the side into a lateral lunge position with the core engaged, and then slide back to the starting position. Repeat on the other side.

Curtsy Lunge: Stand on one foot with the other on a slider. Slide the other foot back beside the working leg, behind you in a curtsy position, trying to stay as tall as possible through the body, then return to the standing starting position. Perform this movement for 10 reps before doing it on the other side.

Core Exercises:

Knee Tucks/Bear: In a plank position, place sliders under your feet and pull both knees toward your chest before extending them back out.

Pikes: From plank position, slide feet towards hands by lifting hips up to ceiling, keeping legs straight.

Upper Body:

Push-Ups: Sliders under hands from high plank position, perform push up allowing hands to slide out at bottom.

Arm Circles: Kneeling on the floor with sliders placed under both your hands, now move in circular motion to involve your shoulders and arms.

Cooldown: Conclude your workout and support muscular recovery by a cool-down, including static stretch and deep breathing exercises.

Why Use Core Sliders in Your Routine

Core sliders further your home workouts and provide more benefits, such as:

Greater muscle activation: By using core sliders, you create an instability that will make the muscles work even harder in controlling and balancing. It increases strength gains.

Activation of multiple muscles mimicking natural movements: Therefore, core sliders engage many muscle groups at the same time, hence functional training for functional fitness.

Injury Prevention: Strengthening your core, back, and arms helps to stabilize your entire body, reducing the risk of injury during other activities.

Flexibility and Mobility: The sliding motion helps improve your range of motion, contributing to better flexibility and joint health.

Variety and Challenge: Mixing in core sliders with your current routine can spruce things up a bit by changing things just enough to give you the challenges needed to prevent monotony in your workout regimen.

Conclusion

Core sliders are indeed an awesome and versatile product to enhance your routine home workout. These sliders in your routine will definitely make your core stronger and more stable towards an overall fitter version of yours. Find our range here. Try them and see their benefits for yourself!

Having strong, toned arms can significantly boost your appearance and body confidence. With summer in full swing and shorter sleeves becoming the norm, you might be wondering how to tone your arms quickly and effectively. Achieving those sculpted arms doesn't have to be a daunting task, and with the right exercises, you can see progress in no time.

Don't worry, we've got you covered! Here are some highly effective exercises to include in your at-home arm workouts. For the best results, repeat each exercise for three sets of 12 reps, and don't forget to rest between sets to allow your muscles to recover and grow stronger.

1. Bicep curl

This classic exercise targets your biceps on the front of your upper arm. It's a simple yet powerful movement that can help build strength and definition in your biceps.

How to do it:

• Stand with your feet hip-width apart to maintain balance and stability.
• Hold a dumbbell in each hand at your sides, with your palms facing forward to engage your biceps fully.
• Keep your arms tucked into your sides and bend your elbows to bring the weights up to your shoulders, ensuring you feel the tension in your biceps.
• Lower back down slowly and repeat the movement, focusing on controlled, smooth motions.

2. Triceps kickback

This exercise targets your triceps, located at the back of your upper arm. Triceps kickbacks are essential for stabilizing your shoulders and supporting movements involving arm extension.

How to do it:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing each other for a neutral grip.
• Bend your knees slightly and hinge forward at the waist to create a stable base.
• Keep your arms close to your sides, straighten your arms, and push the dumbbells backward, squeezing your triceps at the top of the movement.
• Hold the position briefly, then slowly bring your arms back to the starting position.
• Repeat, ensuring you maintain good form throughout.

3. Chest press

Chest presses target multiple upper body muscles, including your triceps, pectorals (chest muscles), and deltoids (shoulder muscles). This exercise is great for building overall upper body strength.

How to do it:

• Lie on an exercise mat with your knees bent and feet flat on the ground to support your lower back.
• Hold a dumbbell in each hand with your palms facing the floor, ensuring you have a firm grip.
• Bend your elbows to a 90-degree angle and hold the dumbbells wider than your chest.

This is your starting position.

Keep your elbows bent and push the dumbbells up until your arms are straight, but don't lock your elbows to avoid strain.

Slowly lower back to the starting position and repeat, focusing on controlled movements.

4. Front and lateral raises

Lateral raises work your shoulder muscles and triceps, while front raises target shoulder and chest muscles, as well as your biceps. These exercises are excellent for building shoulder definition and strength.

How to do a lateral raise:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing your body.
• With your elbows slightly bent, raise your arms parallel to the floor, feeling the tension in your shoulder muscles.
• Slowly lower to the starting position and repeat, ensuring you maintain good form.

How to do a front raise:

• Start in the same position as a lateral raise, but hold your dumbbells in front of your legs with palms facing your thighs.

Keep your arms straight and raise them in front of you until they are parallel to the ground, engaging your shoulder and chest muscles.

Return to the starting position and repeat, focusing on smooth, controlled movements.

The perfect arm workout accessories

Ready to get started with your arm toning journey but don't have the right equipment? Our 4kg and 5kg pair (2kg and 2.5kg per bar) dumbbell strength bars are perfect for the exercises listed above. They are easy to hold and add just the right amount of resistance to help tone, sculpt, and strengthen your arms effectively.

If you're just starting out and looking for something lighter, try our 3kg pair (1.5kg per bar) Pilates and fitness bars. These are also easy to hold and can help you achieve toned, lean arms without overwhelming your muscles.

Let us know how you get on with these exercises and accessories; we'd love to hear what you think and see your progress!

What are your favourite arm exercises? Tell us in the comments below and share your tips and experiences with our community.

Finding the Strategies to Overcome Barriers and Unlock the Physical and Mental Health Benefits of Exercise.

We all know moving regularly is good for us. As well as the medical benefits, in a recent study (the largest global study of its kind) by Asics), it was reported that over 80% of women endorsed the intrinsic and health related reasons for exercise, including the physical benefits, self-care, mental wellbeing, staying in shape, managing stress, feeling happy, and enjoying exercise/sport. However, Asics have uncovered a significant gender exercise gap, indicating that women, especially young women, exercise less than men, and this disparity increases with age. So, if we understand the benefits, and actually feel the positive effects of them, why aren’t we making the time to ensure exercise is part of our daily routine?

The findings

There was a direct link between women’s physical activity and their state of mind, women who moved more, felt better. If they were exercising regularly, women reported feeling happier, more confident and less stressed. However, it was also reported that around the world over half of women are not exercising as much as they would like to and are losing out on the mental and physical health benefits.

Employed women, mothers and homemakers were the least active groups of women, while students and retired women were the most active. Although 51% of women reported decreasing or stopping exercise as they got older, and all women were facing a myriad universal challenging and barriers to exercise throughout their lifetime.

 ‘If they were exercising regularly, women reported feeling happier, more confident and less stressed’.

Key barriers

We may try to fit in a morning workout, a lunchtime run or a post work class, but unless we are committed to our schedule, life, how we feel, and work, can too easily get in the way. How often do we then give up on the plan completely, before making a new promise a few months later and starting again? Often only when a holiday or an event is looming! The most reported barriers were lack of time (74%), too many other commitments (76%), low self-confidence (55%), the cost of gyms (59%) and the cost of coaches and trainers (62%). Almost two-thirds of mothers cited motherhood as the primary reason they dropped out of doing regular exercise. Gendered expectations and stereotypes about caregiving and household responsibilities were also shown to negatively impact women’s exercise levels and 38% of women said they lacked the access to the relevant equipment or space to exercise.

The importance of creating a foundation of regular movement

Exercise can reduce our risk of major illness (coronary heart disease, strokes, type 2 diabetes and cancer) as well as lower risk of early death by up to 30%. As well as that, exercise improves our quality of life while we are here as well, our bone and muscle strength, recovery from illness, how tired we feel and how easily we can move and run around after the family. Further benefits also include quality of sleep, boosting self-esteem and improving our mood. All benefits the study noted that the participants endorsed. So how much do we need to do? The NHS recommends completing 150 minutes per week (or 75 minutes of vigorous exercise) through a variety of activity and including strength training sessions during that time. They also recommend reducing the time sitting down (standing desk anyone?) and breaking up long periods of inactivity. However, if you hit your target and are also spending a lot of time sitting or lying down, this can still have a negative impact on your health, so it’s important to note to keep moving throughout the day.

Motivation

How do we get motivated and, more importantly stay motivated? According to the report friends are women’s most important exercise influencers. Women are most motivated to exercise by those who are similar to themselves. However, if your friends don’t exercise, or you feel you have no one close to workout with, you can find likeminded women of all ages and abilities to workout with. This Girl Can promotes hundreds of classes and clubs for a diversity of women. There are so many trainers from all backgrounds online or in person, where you can find new friends to exercise with and support you!

After friends, the second most common exercise or sport influencers for women were parents in childhood (twice as likely for younger women) or romantic partners in adulthood. This is a great reminder of the examples we set and encourage in our children and that exercise, and healthy habits should be top of that list to support a lifetime of health and fitness. You don’t need to feel guilty and take time away from the family and partners to exercise, you can incorporate weekend walks, bike rides, home workouts and yoga sessions together to create precious family time while staying active, hitting your step count and weekly exercise goals.

Actions we can take – report recommendations.

1. Making movement accessible and affordable.

A home workout with an affordable training programme and compact, convenient workout equipment is really all you need to get going, or back into exercising regularly. There are a huge number of home workout programmes to choose from, and you can easily find one to suit your budget, level, needs, interests, and goals.

Whether you are into a short, quick HIIT session a few times a week, strength training, Pilates class or nourishing yoga flow, there are options for everyone, including pre-and post-natal programmes for pregnancy and new Mums. You can find trainers with home workout programmes on You Tube (including the Amp Wellbeing channel), on Instagram, or on our workout centre platform! There is no need to splash out on a full home gym to start with, many programmes can be completed with no equipment, using bodyweight resistance, or starting with water bottles for weights and build up from there.

2. Creating safe and inclusive spaces for women.

Of course, this is essential for gyms and studios to review and home workouts are not an alternative to the importance of safety for those who prefer that environment in which to workout. There are now more workout spaces solely for women, but really the point is that all gyms should be safe and welcoming for women. However, given the high percentage of women that cite body insecurity, lack of confidence to exercise and feeling too intimidated to start, home workouts can be a safe and inexpensive place to start, test out different types of exercise and develop a foundation and confidence to build onto attending gyms and studio classes.

3. Workout with friends, partners and family

Having a personal goal to work towards facilitated exercise for 65% of women and for 43% of women booking races or events was a motivator for exercise. Think about what you want to achieve this year and set a clear SMART goal to work towards! Goals really do help you keep on track and adding a workout buddy, or exercising with your partner helps to keep you accountable and motivated to achieve it.

In the report, 43% of women said that working out with teammates or friends encouraged them to embrace physical activity and/or kept them going. Even if it is one session a week, for a run, a boot camp or a tennis match, find someone who can help keep you accountable for moving on that day. If you workout online, share in the comments and community to keep engaged and committed to showing up.

4. Exercise can just be for fun, feeling good and enjoyment. Impress yourself!

Let’s get rid of the stigma around what exercise is, what it needs to look like, as well as the reasons why we exercise. You don’t have to be a pro athlete to enjoy team sports or want to be the first to finish the race. You don’t have to workout 5 times a week at home and follow a strict programme to be fit and for it to be worth it (unless you have a particular goal in mind, then that helps!). And women don’t just exercise ‘look good’ (however it has been shown men exercise more for enjoyment than women do). Just focus on exercises that are beneficial to you and that you can enjoy doing regularly. Enjoy a walk? Try and fit in 150 minutes over the week. Enjoy a mix? Schedule different classes such as yoga, Pilates and strength training and work around that, often a varied routine helps keep our interest, and motivation, high.

5. Encouraging women now, and our future generations 

Educating everyone about the specific needs of girls and women in sport an exercise is an important step in helping make exercise an accepted and encouraged part of every day. This Girl Can, Women in Sport,  and Asics have launched Move her Mind as a platform to support all women get involved in sport and exercise. The platform shares resources and stories to support, encourage and inspire more women to move.

This Girl Can has a wealth of information, motivation and support on getting started, or back into exercise. There are so many tips, ideas and signposts on how to ease yourself in, juggle life and exercise, keeping motivated and overcoming any nerves of joining in.

It was also found that supporting, role-modelling and encouraging exercise in children and within the family is central to keep women exercising throughout their lives. How can you incorporate exercise into your families weekly habits? Read our blog on Balancing Family, Work and Fitness here for ideas. If you already do, please share your tips in the comments below!

Next steps

Women are already at a disadvantage from the gender health gap, however the gender exercise gap is something we can takes steps to address in our own life, which can also contribute to supporting our overall health and wellbeing. We know by incorporating more movement into our lives we can maximise the physical benefits, enjoy self-care, support our mental wellbeing, stay in shape, manage stress, feel happier, and just enjoy exercise and sport. Let’s all encourage each other, and ourselves, to move more and feel better, then we can all enjoy the benefits and close the gap. How will you move today?

Menopause marks a significant phase of change in a woman's life. This natural transition can bring about a range of challenging physical and emotional shifts, but they don't have to be daunting. With the right knowledge and coping strategies, you can embrace this new chapter and ensure you feel your best. 

In this blog, we'll delve into the importance of healthy eating, the benefits of exercise and suitable exercise types to help you navigate menopause with confidence.

A quick overview of the menopause

The menopause is a phase all women go through at some point in their lives and for some, it can be a difficult time. Before we discuss how to make this transition as easy as possible, let’s just quickly clarify the difference between perimenopause and menopause*.

Perimenopause is the transitional period leading up to menopause and typically begins in a woman's mid-40s, although it can start earlier,. During this phase, oestrogen levels start to decline, often causing irregular menstrual cycles, changes in mood, and various physical symptoms such as vaginal dryness and hot flushes. 

Menopause typically occurs around the age of 50 (again sometimes earlier) and signifies the end of your periods. When you have gone a full 12 months without a period, you have officially reached the menopause. This change happens due to a continual decrease in the production of reproductive hormones like oestrogen and progesterone, which causes symptoms such as hot flashes, night sweats, vaginal dryness, and mood swings. There’s no denying that these symptoms can be uncomfortable and distressing, which is why we’re here to help with some easy lifestyle strategies that can help you stay on form.

Re-assess your diet to support your body’s changing needs 

As you age and enter perimenopause and menopause, everything starts to change, including your body’s nutritional needs. This is because fluctuations in hormones can contribute to weight gain, bone density loss, higher cholesterol and emotional imbalances. Whilst this sounds scary, incorporating certain nutrient-rich foods and eating a well-balanced diet is a simple and effective way to help you manage these changes and ensure you remain healthy. Here are some of the best and worst foods to eat during the menopause*.

Calcium and vitamin D: These nutrients become even more essential during menopause to support bone health and prevent osteoporosis, a bone condition that is common in menopausal women. Include dairy products, leafy greens, fortified foods, and fatty fish like salmon in your diet, as these are high in calcium and vitamin D which help support bone growth.

Fibre-rich foods: Menopause can sometimes bring digestive changes like bloating and constipation. Fibre-rich foods like whole grains, fruits, vegetables, and legumes aid digestion, ease uncomfortable symptoms and help maintain a healthy gut.

Healthy fats: Omega-3 fatty acids found in foods like fish, flaxseeds, and walnuts are beneficial for heart health and reducing inflammation. Including these fats in your diet is particularly important for menopausal women whose risk for cardiovascular problems is much higher.

Phytoestrogen-rich foods: Phytoestrogens, found in soy products, flaxseeds, and whole grains, can mimic oestrogen and alleviate some menopausal symptoms* such as hot flushes.

Limit processed foods and added sugars: These can exacerbate mood swings, weight gain, and low energy and contribute to inflammation, which can lead to a whole host of health issues.

Benefits of exercise during menopause and perimenopause

Regular exercise alongside a healthy diet is the most effective way to keep you feeling your best through menopause and beyond. Here are just a few of the remarkable benefits:

Mood lifting: Exercise triggers the release of endorphins, which are happy chemicals in the brain that help alleviate mood swings, anxiety, and depression, which is experienced by some women during the menopause shift.

Weight management: Unfortunately, as you get older, hormonal changes make it easier to gain weight, particularly around the stomach. Regular exercise can help you keep the weight off and reduce the risk of health conditions associated with being overweight.

Bone density: Weight-bearing exercises like walking, jogging, and strength training help maintain bone density because they stimulate bone cells to create new bone tissue. This makes your bones denser, less prone to fractures and reduces the risk of osteoporosis.

Heart health: A decline in oestrogen can make blood vessels less flexible and increase bad cholesterol levels, both of which contribute to heart disease. Engaging in aerobic exercises like swimming, cycling, and brisk walking helps strengthen the heart muscle and maintain healthier cholesterol levels*.

Better sleep: Sleep is often disrupted during menopause which can leave you feeling tired and in a low mood the next day. Regular physical activity can help you get a better night’s sleep, so you can wake up feeling refreshed and energised.

Recommended exercise types

Cardiovascular exercises: Cardio improves heart and lung health, boosts your mood and can help you sleep better at night. If possible, it is recommended that women get at least 150 minutes of moderate-intensity aerobic activity per week during menopause. Walking, cycling, dancing, and swimming are excellent choices.

Strength training: Strength exercises help maintain muscle mass and bone density, improve metabolism and ease anxiety and depression. Incorporate resistance exercises like weight lifting or bodyweight exercises such as the plank and squats two or more times a week for best results.

Yoga, pilates and tai chi: These exercises enhance flexibility and balance, which are often reduced during menopause due to a loss of muscle mass. They also involve relaxation, meditation and a mind-body connection, helping ease any stress and anxiety you may feel during this difficult time.

Conclusion

Menopause and perimenopause are natural stages of a woman’s life that come with their own set of challenges. But by looking after yourself and focusing on healthy eating and staying active, you can navigate this transition and enter a new chapter of your life in the best position possible. Remember, every woman's experience is unique, so listen to your body and make adjustments to do what’s right for you. 

References

Perimenopause and Menopause - https://www.nhs.uk/conditions/menopause/symptoms/

Some of the best and worse foods to eat during the menopause -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308420/

Help to alleviate the symptoms of hot flushes - https://www.sciencedirect.com/science/article/pii/S0022316622071905?via%3Dihub

Recommended weekly exercise levels - https://www.bupa.co.uk/newsroom/ourviews/menopause-exercise

https://www.bupa.co.uk/~/media/Images/HealthManagement/Infographics/menopause-exercises/menopause-exercises.pdf

Strengthen heart muscles and maintain healthy cholesterol - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296386/