Goal: Stop slouching
Sitting tall through menopause
Dr Nicola Tik
Some days your energy dips mid-afternoon, your focus drifts and you find yourself sinking lower in your chair. Your joints may feel stiffer than they used to as well. Many people notice these changes during menopause, and understanding why can make them easier to work with.
During menopause, changing hormone levels can affect energy, sleep, focus and how your muscles and joints feel. A review found that musculoskeletal pain is reported by around 7 in 10 women in perimenopause. Muscle strength and endurance also tend to decrease around this time.
When you’re tired or your muscles tire sooner, your body naturally settles into whatever takes the least effort. Slouching more during menopause isn’t a lack of effort. It’s your body adapting to how you feel.
Your position may also shape how you feel. In one study, people who sat upright during a stressful task reported better mood and higher self-esteem than those sitting slumped. During an afternoon dip or a foggy moment, sitting a little taller may help you feel more alert.
Hot flushes can make it hard to settle, and you may find yourself shifting around or hunching when you feel uncomfortable. Layers you can take off easily, and a cooler spot near a window or fan, may help you feel more comfortable at your desk.
Building strength in your upper back and trunk can make sitting tall easier to hold. Strength training is also widely recommended through menopause for muscles and bones. Your goal videos include upper back movements that build strength, along with a quick reset, and the 30-second VIDA videos are handy for afternoon dips.
Set a cue for your afternoon dip, like making a drink, and use it as a moment to sit a little taller.