Fitness and Exercise Through Andropause: Supporting Your Health and Well-being

Physical activity plays a vital role in managing the changes that come with andropause. Regular exercise can help boost energy levels, support hormone regulation, and improve mood, making it an essential part of your well-being during this stage of life.

Here’s a guide to staying active and prioritising fitness during andropause, with practical advice suited to every level.

Benefits of Exercise During Andropause

Incorporating regular physical activity into your routine can help counteract some common andropause symptoms, such as reduced muscle mass, weight gain, and fatigue.

Key Benefits:

• Maintains Muscle Mass: Strength training helps combat age-related muscle loss and supports bone density.
• Boosts Mood: Physical activity releases endorphins, which can improve mood and reduce feelings of irritability or anxiety.
• Supports Cardiovascular Health: Aerobic exercise helps maintain heart health and supports circulation.
• Promotes Better Sleep: Regular exercise can help regulate sleep patterns and improve sleep quality.

Types of Exercise to Focus On

To create a well-rounded fitness routine, aim to include exercises that target strength, endurance, flexibility, and balance.

1. Strength Training

• Why it matters: Helps maintain muscle mass, strengthens bones, and boosts metabolism.
• Examples: Weightlifting, resistance band exercises, or bodyweight workouts (such as push-ups and squats).
• Tip: Start with light weights and focus on form before increasing resistance.

2. Cardiovascular Exercise

• Why it matters: Supports heart health, improves stamina, and aids in managing body fat.
• Examples: Brisk walking, cycling, swimming, or jogging.
• Tip: Aim for at least 150 minutes of moderate-intensity cardio per week or 75 minutes of more vigorous activity.

3. Flexibility and Mobility Exercises

• Why it matters: Improves joint function and helps prevent stiffness.
• Examples: Stretching routines, yoga, or Pilates.
• Tip: Dedicate 10-15 minutes to stretching after workouts to maintain flexibility.

4. Balance and Core Training

• Why it matters: Enhances stability and can reduce the risk of falls.
• Examples: Single-leg exercises, planks, or balance board exercises.
• Tip: Incorporate balance exercises 2-3 times per week for noticeable improvements.

Getting Started Safely

Before beginning or modifying your exercise routine, consider the following tips to ensure safety and maximise results:

• Consult a Healthcare Provider: If you’re new to exercise or have pre-existing conditions, consult your GP to ensure your fitness plan suits your needs.
• Listen to Your Body: It’s normal to feel some muscle soreness, but sharp pain or discomfort may indicate an issue.
• Pace Yourself: Start with achievable goals and gradually increase the intensity and duration of your workouts.
• Stay Consistent: Consistency is key to seeing long-term benefits. Aim for a balance of strength, cardio, and flexibility exercises each week.

Staying Motivated

Staying active during andropause can feel challenging at times, but there are ways to maintain motivation:

• Set Realistic Goals: Break larger fitness goals into smaller, attainable steps.
• Find an Exercise You Enjoy: Whether it’s hiking in nature, joining a group class, or following a home workout routine, enjoyment keeps you engaged.
• Workout with Others: Exercising with a friend or joining a local club can make fitness more social and fun.
• Track Your Progress: Use a fitness app or journal to record your workouts and celebrate your achievements.

Making Fitness Part of Your Well-being

Exercise during andropause isn’t just about managing symptoms—it’s about enhancing your overall quality of life. By building strength, improving endurance, and supporting mental clarity, regular fitness can help you feel energised and empowered.

Remember, even small amounts of movement each day add up to significant benefits. Whether you’re just getting started or refining your routine, staying active is a meaningful investment in your long-term health.