Goal: Move more often
Movement breaks that help through menopause
Dr Nicola Tik
Mid-afternoon arrives, your focus slips, your joints feel stiff and the urge to stand up is nowhere to be found. Many people notice this more during menopause. Short movement breaks are one of the simplest ways to work with these changes, and they may help more than you’d expect.
During menopause, changing hormone levels can affect energy, focus, sleep and how your joints feel. Many people describe brain fog or an afternoon slump. Joints that have been still for a while often feel stiffer, and loosen once they move.
Changes in how your body handles blood sugar are also common around this time. Studies have found that breaking up long spells of sitting with short bouts of movement is linked with better blood sugar control after meals than sitting straight through.
Research suggests even brief bursts of movement can give a small lift to attention and alertness. When brain fog sets in, a two-minute break may help you come back to your work feeling a little clearer.
You don’t have to leave your desk for a break to count. Rolling your shoulders, stretching your arms overhead or moving your ankles while seated all change your position and get your body moving. On busy days, a seated break is far better than no break.
Some people find a short walk, especially somewhere cooler or near fresh air, helps them feel more comfortable during or after a hot flush. Getting up can also be a natural moment to add or remove layers.
Pomodoro stretches, in the top right corner of your VIDA dashboard, can prompt you to move at regular intervals. Setting them for your usual afternoon dip may help most.
Turn on Pomodoro stretches for your afternoons, and take a short break each time it prompts you.