Let's Get Going - Menopause
Posted 19th April 2023
Let's Get Going is a gentle walking programme designed for people who feel they need a helping hand to get more active.
In January 2023, we launched a programme themed around the menopause which combined the weekly walks with information about managing perimenopause/menopause, yoga for menopause, and strength & conditioning exercises for menopause.
The first programme was such a success that we are delighted to announce details of the next programme:
Where: Christ Church, Endyke Lane, Cottingham
When: 6.30pm, starting Thursday 11 May until Thursday 27 July (12 sessions)
Cost: FREE
To book: complete this form
One of the ladies on the first programme told us this:
"This group has provided so much useful information and has been invaluable to everyone I have spoken to in the group! I cannot praise the leaders highly enough. They are an inspiration and the support and dedication they have shown to us all has helped us immensely. I am saddened that the course has ended now but with the tools and knowledge and resources we have learned over the last few months, we will be able to continue our menopause journey that bit more educated and more importantly - together! Hopefully, many other menopause women will be able to have the same journey!".
We understand the challenge of trying to exercise more when battling the symptoms and effects of perimenopause/menopause. It can feel like an impossible feat. So this programme will make being active easier, while providing specialist information and support to help women manage this life event.
As well as weekly walks, the programme includes access to information, practical sessions and chat with:
- Dr. Jane Allen - Consultant Gynaecologist
- Kate Frere - Yoga for Menopause Instructor
- Neil Thompson - Personal Trainer/Athletics Coach at Thompson Fitness/Fitmums & Friends
The programme starts on Thursday 11 May 2023 and runs for 12 continuous weeks through to the last session on Thursday 27 July 2023. (Please note that in week 3 the session with Dr. Jane will take place on Wednesday 24 May NOT on the Thursday. All other sessions will take place on Thursdays.)
Sessions will take place at Christ Church, Endyke Lane, Cottingham HU16 4QD at 6.30pm.
If you feel anxious about attending on your own, but would really like to benefit from this programme, please email inthepink@fitmums.org.uk. We have many ways we can give you support to attend.
The programme is FREE. To register your interest please use this BOOKING FORM (places are limited).
Weekly programme
Week 1 [11-05-23] – Introduction Walk - meet the lovely leader team who will be supporting the weekly walk sessions
Week 2 [18-05-23] – Walk
Week 3 [24-05-23] – 'Understanding the Menopause' talk with Dr. Jane (WEDNESDAY)
Week 4 [01-06-23] – Walk
Week 5 [08-06-23] – Yoga with Kate
Week 6 [15-06-23] – Walk
Week 7 [22-06-23] – Strength & Conditioning with Neil
Week 8 [29-06-23] - Walk
Week 9 [06-07-23] - Yoga with Kate
Week 10 [13-07-23] – Walk
Week 11 [20-07-23] – Strength & Conditioning with Neil
Week 12 [27-07-23] - Walk
During the programme, we will plan some visits to take part in walks at local Fitmums & Friends clubs - to help those who might like to continue their activity at the end of the 12 weeks. We would love to support you to find activity you enjoy to help you in the longer term.
Weekly walks (and talk)
A lovely team of trained leaders will host the walks each week. Kate and Caroline are experienced Fitmums & Friends leaders, each with an interest in menopause and with a passion to support women to be active in midlife. They are excited to be a part of this programme and look forward to welcoming you to sessions.
Walks will be tailored to your ability so there is no need to worry about levels of fitness. Walk distances range from 1 to 3 miles. We use specific systems of support to enable mixed abilities to enjoy an appropriate workout without fear of being too slow. The leaders will ensure you are appropriately warmed up for the activity and then take you through a gentle cool down afterwards.
And, of course, one of the most important parts of the sessions is the opportunity to chat with others who may share similar experiences. We understand how valuable this can be.
'Understanding the Menopause' - with Dr. Jane Allen
Dr. Jane Allen is a Consultant Gynaecologist & Obstetrician who works locally both in the NHS (Castle Hill Hospital & Hull & East Yorkshire Women & Children’s Hospital) and privately (Spire Hull & East Riding Hospital). She has been a consultant since 2008 and provides consultations and treatment for most gynaecological conditions, including menopause advice. She is a member of the British Menopause Society.
Her presentation on ‘Understanding the Menopause’ will provide an insight into what the menopause is, how you may recognise symptoms, ways to help with symptoms, treatments available, and current, evidenced-based resources to access yourself for further reading. This is from a practitioner who works day-to-day as a gynaecologist providing advice and treatments for patients locally.
Jane’s session will be delivered in person. You will be able to ask questions, and you can do this separately after the presentation if this is better for you. It is a fantastic opportunity to increase your understanding and awareness of perimenopause/menopause.
Yoga for Menopause - with Kate
A yoga practice helps creates balance in our physical, emotional and spiritual body.
The practice has evolved, adapted and expanded as it has moved from East to West and as our lives have changed. It is now as much about stretching a body from sitting at a desk as it is about calming the mind and finding connection to the earth and ourselves. There are many benefits to having a yoga practice and often it depends on why you decide to take it up. Yoga can be especially helpful in supporting women during the transition from perimenopause to menopause:
- Can help with managing some of the symptoms that women can experience when going through peri/menopause
- Increased flexibility, more aligned posture, ease within the spine and structure of the body
- Helps retain muscle flexibility, general mobility and balance - this is especially important for future life to protect from potentially dangerous falls
- Increased muscle strength and tone, less tension
- Improved respiration, energy and vitality
- Connection to the breath which then helps calm the nervous system
- Cardio and circulatory health
- Improved athletic/active performance
- Protection from injury and help with recovery from injury
- Connection with a community
- Can help lower blood pressure, boost immune system and more! Moving is good for the internal systems of the body
- Allows you time to REST!
There are so many styles of yoga that there is something for everyone – those who would like to rest, those who wish to stretch with strength, focused areas of movement such as hamstrings or shoulders. If you are active, then yoga allows that space for the body to both rest and move, leading to a more balanced, active lifestyle. A more balanced, active lifestyle can lead to less stress, less injury and more focus which more often than not mean a happier, fitter and more healthy individual!
Strength & Conditioning - with Neil
An exercise routine for perimenopausal/menopausal women should include endurance exercise (aerobic), strength exercise and balance exercise.
Trained leaders will support you on a guided walk each week, helping where necessary to build fitness and stamina. There will be a variety of distance options to choose from and support systems are used to enable everyone to work at the appropriate pace for their ability. This weight-bearing exercise, where feet and legs support your weight, is essential.
However, it is also important to incorporate resistance exercises into a regular routine which builds stronger bones and supports the hormonal imbalance in menopause. The two strength and conditioning sessions will be face-to-face sessions at the venue. Neil will help you understand what sort of exercises are important to include and how to do them safely and effectively. He will teach you how you can easily add this component into your life. Accurate instruction is essential to ensure you are using correct movement patterns and not risking injury. We will explain how you can continue this kind of exercise in the longer term. These sessions are designed for all abilities so no need to worry if you have never done this type of activity before.
All participants are given a plan to help you fit these valuable strength and conditioning exercises into your life at home after the programme.
If you have any queries about this programme, please contact admin@fitmums.org.uk.
More feedback from ladies who have attended our Let's Get Going for menopause programmes:
"This program has been wonderful. It has helped me with my confidence and given me the right advice on exercise and wellbeing. From 12 weeks of walks and chat to my first 1 mile run. Leaders are amazing, I shall carry on."
"Being with others in a similar situation and realising I'm not going crazy!"
"A great combination of walks, talks, yoga and strength & conditioning classes. Lovely to be in a group sharing the same things we are going through."
Performance Activewear
Shop now
Yearning to start your own group?
We're here to help
Find out more
