How should our nutrition and exercise routines change in life stages where hormones commonly fluctuate?

During the menstrual cycle, it’s beneficial to adapt your exercise intensity based on energy levels, which can vary. For instance, focusing on high-intensity workouts during the follicular phase when energy is higher and opting for lower-intensity exercises, like yoga, during the luteal phase.

During pregnancy, the focus should be on maintaining fitness rather than pushing for new gains. Low-impact exercises like swimming, walking, and prenatal yoga are excellent for maintaining strength and flexibility.

In menopause, strength training becomes particularly important to combat the loss of muscle mass and bone density. Incorporating weight-bearing exercises, along with flexibility and balance training, can help manage symptoms and maintain overall health.

What exactly does it mean to “strengthen your core”? How does this benefit our overall health?

Strengthening your core involves working on the muscles around your trunk and pelvis, including the abdominals, obliques, lower back, and glutes. A strong core stabilises your body, improves posture, reduces the risk of back pain, and enhances overall movement efficiency, making daily activities and other forms of exercise easier and safer.

Any final tips?

It’s essential to approach fitness with a mindset of long-term health and sustainability rather than quick fixes. Celebrate progress, no matter how small, and remember that fitness is a journey, not a destination. Above all, find joy in the process and be kind to yourself along the way.