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Sleep, exercise and fatigue - it’s complicated!

hessomhessom Posts: 110 ✭✭✭

A little bit of gentle exercise is often recommended by doctors to combat fatigue and help achieve a good night's sleep, but how do you manage to fit it in when you’re already tired? How do you get that ‘good tired’ feeling and make sure you don’t overdo it? What exercise have you tried to help you stay healthy during menopause (and what worked‽)



  • sheilaesheilae Posts: 27 mod

    Hi Hessom!

    I make a point of having a good brisk walk everyday regardless of weather for at least 45mins to an hour!! The walk I do does have a few uphill moments but I regard that as good....I feel my heart rate increasing slightly & although refreshed afterwards, it also makes me tired if that makes sense?! I'm always on the go by day & so by early evening, I slowly start to unwind...

    I used to be a gym member but find the walking is just as good! It clears my head of any stress & I often get some good ideas! Part of my routine is walking by a moat & surrounding green fields & so for me, I find this soothing & relaxing! My plan is to take up yoga or Pilates in the coming weeks - again another helpful exercise to aid relaxation! 👍😁

  • Julie20Julie20 Posts: 345 mod

    Hi Hessom

    working 12 hour shifts I find it hard to fit anything else in, I try to get at least 5000 steps in while I'm at work and use the stairs instead of the lift although its a daily struggle.

    I used to be in the gym 5 nights a week after work now I struggle just to get through the front door at home :)

    I was given a simple exercise sheet from the physio for osteoarthritis and most of the exercises are from sitting position. I will dig it out and post it on here, it may help other ladies that are struggling.

    every little bit helps right? :)


  • sheilaesheilae Posts: 27 mod

    Absolutely Julie....every bit does help...it all adds up....movement is definitely key!! I totally understand how hard it can be though to fit in any form of exercise when like you, you put in long working hours!! Funny how a lot of us take a bit of a back step as we mature!! Like you, I was a regular gym member (never quite a gym bunny though...maybe 3 weekly workouts?!) up until 3 years ago! We then were in the process of moving house so I figured that as I'd be up to my eyes in boxes etc., I'd cancel my membership with the intention of rejoining...but I didn't!! I'm very active...always on the go & make sure I get a good 45min/1hour brisk walk daily! For me this works...I love being outdoors getting the fresh air & the odd drop of vitamin D when we get to see the sun, which hopefully aids my sleep @ night! Whatever & whenever you can do some form of exercise, just do it!! Will look forward to seeing your posting on the sitting-down exercises which we can all do whilst watching our favourite soap or whatever....LOL 😂!!! 👍😁💕

  • KazKaz Posts: 475 mod

    I know that exercise is supposed to help when it comes to getting a good night's sleep, and I agree that in days gone past when I played netball and did aerobics classes three or four times a week, I had no problem at all falling, and staying, asleep. I was also younger, drank endless amounts of tea and coffee, ate whatever food I wanted, partied, stayed up late, had long lies. In fact, the antithesis of everything I have to do currently to prepare for sleep!

    These days I walk three dogs every day. Proper walks, not just long enough to let them have a wee! I spend hours gardening - must be an age thing, as I find it therapeutic and I enjoy being in the fresh air and getting mucky. It's a large garden, and there's no one to help me cut the grass, dig, plant, trim etc, - in the summer months especially it's almost a full time job just to keep it tidy. I make healthy choices when it comes to food. I drink only moderately. I am on the go from 5am until around 11pm looking after kids and animals and keeping on top all the things we all squeeze into our days. I have a routine that my younger self would baulk at. When I go to bed, I am physically exhausted and therefore it makes no sense to me at all, that I still have so many problems with sleep.

    It's frustrating. It's exhausting, and it just makes me wonder how much worse things would be if I wasn't making sure that I move as much as I can every day! 😊😴

  • Julie20Julie20 Posts: 345 mod

    I was laughing with one of the young women I work with the other day. She is pregnant and starting to get uncomfortable at night. She said. It's ok it's only for a few more months. I nearly spat my drink out laughing at her.. I then explained that by the time she is allowed to get a full night's sleep again she will be menopausal and then she will be lucky to ever sleep through the night.. it's all downhill from here onwards lol. It's just lucky that I work with a great bunch of women that any conversation can be had without upset.. :)

  • KazKaz Posts: 475 mod

    I always wonder if it really is "Mother Nature" in charge of all this malarky, why would she coordinate menopausal mothers with teenage kids and their hormones? Seems like double whammy to me.... 😂

  • SoTiredSoTired Posts: 1

    Me and my daughter are at loggerheads currently as she’s going through puberty and I’m going through my menopause with fibromyalgia It’s awful! Who decided this would be a great idea 😬 I just hope our relationship will survive and she will forgive me. My mum was a lot younger so we didn’t have this issue ( we still screamed at each other Lol) I’m coming back as a man!

  • KazKaz Posts: 475 mod

    Teenage kids, elderly parents, the menopause.........

    All at the same time. It's no wonder we're all exhausted! 😀

  • Julie20Julie20 Posts: 345 mod

    I totally understand that. Me n my daughter argued daily from when she was about 14 until she was 19. She is now 23 and we do everything together. We are best friends as well as mother n daughter so it does pass and it gets so much better. She understands what I'm going through and can even be sympathetic. If she sees me going red she gets up and opens all the windows 😀. So hold in there as it does improve x

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