Fitness

At 44, I Ditched Spin And HIIT For Walking And Weights. The Results Were Almost Immediate

Published

1 year ago

December 6, 2024

At 44, I Ditched Spin And HIIT For Walking And Weights. The Results Were Almost Immediate

Kate Rowe-Ham, 48, is a menopause fitness coach and member of the Women’s Health UK Collective expert panel. After years of going hard in multiple HIIT and spin classes per week, she now manages her perimenopause symptoms with a combination of walking and strength training.

I was in my early 40s when the crippling anxiety, breathlessness, and joint pain descended. It was the year after my third child was born—and at first, I put the symptoms down to being a tired mum, along with teaching five spin and six HIIT classes a week. It was only when I started doing some dedicated research into my exhaustion that I landed on the cause: perimenopause.

Age 44, with every resource directing me towards strength work, I took up weightlifting, building to three to four sessions each week, and dropped from six HIIT classes to one per week. The change was almost immediate; within a month, my energy levels had soared and my anxiety levels plummeted. But it wasn’t until I added walking to my workout week—a shift necessitated by the lockdowns—that I noticed a real difference in my pain levels, too.

@katerh_fitness//Instagram

When the gyms closed in March 2020, I started strength training at home, but craving nature, I also started walking for an hour a day. Hip joint pain had always been my most crippling symptom (estrogen reduces inflammation in your body by limiting cortisol, and my estrogen levels had nosedived). Walking increases the circulation of synovial fluid—the liquid between your joints; after a few weeks, the pain had all but disappeared. But walking also grounded me like nothing else; maintaining a steady pace and breathing slowly activates the parasympathetic nervous system, making me feel calm.

Today, I have a deeper appreciation for exercise. In weightlifting and walking, I’ve found a routine that brings me back to my body, while future-proofing it for the next stage of life. If ever I needed proof of the value of working with your aging body, it came when I ran the London marathon. When I ran it the first time, at 21, I was doing several long runs per week. More than two decades later, I combined runs with weight training and walking, and yet I finished with the exact same time: 3 hours 47 minutes. Perimenopause doesn’t mean exercising less, it simply means exercising differently.

@katerh_fitness//Instagram

What are the benefits of walking and strength training in your 40s?

As a menopause fitness coach herself, Rowe-Ham says: ‘Estrogen—essential for muscle growth—declines, so muscle mass decreases. Strength training offsets this by promoting hypertrophy—where your muscles break down, then grow back stronger. As for walking, research suggests that regular walks could reduce hot flushes by decreasing cortisol levels in your bloodstream, while other studies show that just 10 minutes of brisk walking could help you sleep more deeply, by balancing your hormones.

‘Strength training and walking in combination can stabilize blood sugar levels, too. Estrogen is responsible for secreting insulin; low estrogen means low insulin, which means excess glucose in your blood as insulin signals to your body to use glucose for energy. This can increase weight gain, and the risk of diabetes and heart disease.

‘Resistance training and walking have also been shown to build bone density by stimulating osteoblasts through impact as you step. This is important, as low estrogen means low vitamin D and calcium, which means weaker bones. Recent research found that walking 4k steps daily could reduce your risk of osteoporosis.’

How often should women in their 40s walk per week?

‘Aim to walk for 30 to 40 minutes per day, or around 4,000 steps. But know that anything is better than nothing. Also, it’s worth remembering that perimenopause isn’t linear; 40 minutes may feel do-able one day, while 10 minutes may be all you can manage the next day.’

How often should women in their 40s strength train per week?

‘Plan for one upper-body, one lower-body and one full-body strength session per week, lasting 35 to 45 minutes each. Any more than that and you may inadvertently exacerbate symptoms by increasing cortisol levels. Alternate workout days with walking days; walking can ease DOMS (Delayed Onset Muscle Soreness) by encouraging blood flow.’

Read now: I upgraded my walks with a weighted vest

‘I’m a pelvic floor PT – this simple core move works better than dead bugs’

Published

4 hours ago

April 14, 2026

Press Room

‘I’m a pelvic floor PT – this simple core move works better than dead bugs’

It’s not that Rachel Collins thinks dead bugs aren’t a good core exercise, it’s just that, for the majority of us, she thinks there might be a better alternative: weighted taps.

Below, the pelvic floor expert tells WH why she’s made the swap and how to nail your technique to get the most out of this exercise.

Benefits of weighted taps

‘The Dead Bug is a popular core exercise but maintaining proper form to ensure good core connection is also very difficult,’ says Collins, who focuses on abdominal strengthening in much of her work as a pelvic floor physical therapist. ‘When reaching an arm overhead and kicking a leg out, many women flare their ribs and arch their lower back. This makes it harder to activate the lower core and can cause lower back pain.’

‘I love performing weighted taps instead because adding a weight requires you to push up, which helps push those ribs back so you can maintain a better rib and pelvis position, keeping the lower core engaged,’ she adds. ‘It just feels so much better for me and helps many people maintain better core activation to get the most out of the exercise.’

How to do weighted taps with good form

Here, Collins outlines how to perform weighted taps with good technique.

Push the weight up towards the ceiling
Shoulder blades come off the floor
Inhale through the nose with your legs in the air
Exhale through your mouth to tap one foot down

Rachel Collins

Rachel Collins demonstrating her favourite core exercise: weighted taps

And a bonus tip? ‘It [can help] to use a towel roll under your back where you feel it is arched more to give your back something to press into during the exercise.’

Mistakes to avoid

Common mistakes to avoid when doing the exercise, adds Collins, include:

Lifting your head off the ground
Not using a heavy enough weight
Feeling increased tension in the neck

Why a strong core is so important

Maintaining your core strength as you age is crucial to staying strong, active and independent. By improving balance and stability, a strong core – which encompasses your back, abdominals, pelvic floor, diaphragm, hips and glutes – can help prevent falls, improving overall longevity. One recent study found that core training improved balance, plus throwing, hitting and jumping ability.

In other words, by adding regular core exercises – like weighted taps – to your routine, you’re getting a whole lot of bang for your buck.

Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength – while also improving your power, posture, coordination and balance – with WH COLLECTIVE coach Izy George’s 4-week core challenge. Download the Women’s Health UK app to access the full training plan today.

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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.

Fitness

Western student improves physical activity for youth – Western News

Published

16 hours ago

April 14, 2026

Press Room

Western student improves physical activity for youth – Western News

Children and youth with autism and intellectual disabilities are statistically the least likely to meet physical activity guidelines.

“It isn’t because of the individual,” said Connor Murphy, fourth-year kinesiology student in the Faculty of Health Sciences. “These kids are not any less capable than anyone else, it’s because of systemic barriers that they aren’t receiving the benefits of exercise.” 

Youth with disabilities often face higher barriers to entry, whether that be higher costs or an inaccessible environment. Murphy is helping to break down these very roadblocks.

In September 2025, Murphy began a practicum with GoodLife Kids Foundation, a charitable organization founded in 1998 that supports children and youth with autism and intellectual disabilities through physical activity and fitness. 

The foundation’s MOVE program offers free virtual and in-person classes across Canada.

“MOVE Coaches are certified fitness professionals who receive specialized training, equipping them with the skills and knowledge needed to lead inclusive, engaging and impactful classes for participants,” said Kyla Crocker, director of the MOVE program.   

Classes are made up of warm-up movements, exercise circuits, games, dance breaks and cool-down mindfulness activities.

But before Murphy started his placement, there was no formal exercise circuit programming tool included.

“Coaches would have to pick their own exercise moves throughout the class, which became quite repetitive.”  

He set out to create the first Exercise Resource Circuit Guide, a tool that supports coaches with programming specifically tailored for youth with autism and intellectual disabilities. The guide introduces a series of science-backed movements to better support participants. Diving into research, and using the training principles learned throughout his bachelor of science in kinesiology, Murphy created a guide that would specifically support youth participants and their needs. 

“I did a lot of research on what would work for this population. Stability, balance, and jumping exercises have very profound motor benefits for youth with disabilities. Ball sports can also play a big role in improving executive function.”

Experiential learning drives impact

Using research to build unique plans that would help youth benefit not only physically, but cognitively, was important for Murphy.

“Now, coaches can use an evidence-based tool to support them in planning their classes. These circuits are built with variety and promote better participation,” he said. 

Debuting this year within the MOVE program, the Exercise Circuit Guide will have an impact beyond Murphy’s placement – a resource that Crocker recognizes as a legacy tool.

“Connor should be really proud of the impact he’s leaving behind. It speaks to the contribution Western students have continuously made during their time with us.” – Kyla Crocker, director of GoodLife Kids Foundation MOVE program

As the third student from Western to complete a placement with the foundation, Crocker can attest to the power of hands-on, integrative learning opportunities like these.

“We strive to embody a quote from Ben Franklin, ‘Tell me and I forget, teach me and I may remember, involve me and I learn,’” she said.

Experiential learning is built into the Faculty of Health Sciences student experience, from opportunities in practicums and internships, to active labs and and community-engaged learning. With over 150 employer partners including the GoodLife Kids Foundation, and over 650 undergraduate students placed since 2023, students receive a deep understanding of their field before embarking on their careers.

And Murphy himself cites the power of involvement. Having participated in MOVE classes to support coaches, interact with youth and test his own circuit guide before the program-wide launch, he said it’s an experience he will never forget.

“They call it the MOVE magic – there’s honestly nothing else like it. The first time I saw the smiles on these kids’ faces and the way they were interacting with the coaches was just incredible.”  

Power of movement fosters inclusion

After his time spent in MOVE classes, seeing the impact his resources could have, Murphy’s view on health care shifted.

“It opened my eyes to the disparities not just in sport, but all physical activity. I know this placement is going to impact how I deliver my care as a future clinical professional, to be more inclusive and focused on marginalized populations,” he said. 

Gaining a deeper understanding of the power of movement through community building is something Crocker hopes all practicum students will take away from the purpose-driven organization, no matter the health–care profession they choose.  

“Knowing that my work is going to have a lasting impact, and serve as a foundation for future programs, is a really good feeling,” Murphy said. “I have a lot of pride in the work I put in.”  

Murphy’s Exercise Circuit Guide will be available to all MOVE coaches in 2026, with some classes implementing the guide as early as this month. On April 13, the foundation will be launching the MOVE Program in five more GoodLife Fitness locations across Canada, including London, Ont.’s very first in-person MOVE class. Registration is open now for youth ages 12 to 21.

Learn more about how Western is preparing future leaders and global citizens.

Fitness

Top fitness guru reveals 3 common nutrition mistakes people make before exercise

Published

1 day ago

April 13, 2026

Press Room

Top fitness guru reveals 3 common nutrition mistakes people make before exercise

Are you guilty of making these mistakes before exercising? (Image: Getty)

A top fitness guru has revealed the three nutrition ‘fails’ people make before exercising. Sport and exercise expert, Dr. Amos Ogunkoya GP spoke out after a poll of 2,000 adults who exercise at least twice-a-week, revealed coffee, biscuits and even chocolate are on the list of things many consume before the gym as it gives them a ‘sugar boost’.

But Dr Ogunkoya admitted it’s all about timing, as all of the above can seriously affect a person’s ability to workout efficiently and may even impact overall performance and development.

He said: “For anyone trying to keep fit there is so much food related information out there it’s hard to know exactly how to structure your exercise routine. You do not need anything complicated, but many people rely on guesswork when it comes to fuelling exercise.

“In clinic and in sport, I commonly see three key pitfalls. These are training under-fuelled, relying on quick sugar fixes, and mistiming nutrition, all of which can impact performance.”

The research was commissioned by Flora as part of its partnership with the TCS London Marathon, which is going on a food tour offering free flapjacks and recipe inspiration across the UK.

It showed four in 10 admit they have no idea if what they’re eating is actually helping them exercise.

Read more: London Marathon ‘set for major change’ as plans leaked weeks before event

Read more: ‘I’m a cardiologist – here are the six things I never do after 6pm’

Pasta, energy drinks like Red Bull or Monster and sweets featured on the list of things people will snack on before they exercise.

Gen Z exercisers aged 18 to 29 are nearly three times more likely to reach for these sugary drinks than the average (13% versus five%).

When it comes to selecting a snack prior to physical activity, other than hydration, most look for a quick energy boost, convenience or something that’s easy to digest.

However, 27% of those polled via OnePoll.com often exercise on an empty stomach, while 46% are also likely to skip breakfast if they’re in a rush.

As such, 20% of respondents often experience energy crashes when they are unable to correctly fuel their body and a further 37% admitted this ‘sometimes’ happens. Aside from exercise, when it comes to their everyday life 20% said they often feel like they’re ‘running on empty’.

Following a workout the top three foods people will eat are fruit (26%), proteins such as eggs (19%) and whole foods (15%).

Most (76%) reckon they’ll nourish themselves enough after exercise but if they didn’t, it was due to lack of time, no appetite or being too tired.

Flora’s food tour aims to show how simple, nutritionally balanced choices – including plant-based options – can support energy, performance and recovery.

It will kick off in Birmingham on Thursday 16 April and travel across the UK, before finishing in London for the TCS London Marathon.

Dr. Amos added: “Caffeine can improve performance, but timing matters. Ideally this should be taken 40 to 60 minutes before exercise, rather than immediately before starting.

“Energy drinks and sugary snacks might give a short-term boost, but they are often followed by a dip in energy. For most people, simple carbohydrates and good hydration are far more effective.

“Some people prefer training fasted, and that can work depending on the session, but for higher intensity exercise, being under fuelled will usually limit performance.

“Most people are trying to do the right thing, but small adjustments to how you fuel before exercise can make a meaningful difference to both energy levels and overall results.”