Our bodies change as we get older. But what’s interesting is that we often don’t notice these changes while they are happening. For many women, changes begin during perimenopause. At first, the signs can be subtle. Perhaps you’re not sleeping quite as well. Maybe you recover differently after exercise. Or perhaps your body simply doesn’t feel quite the same as it used to. But for many of the women I meet, these changes become more noticeable from around the age of 45 onwards. Suddenly, something that your body has always managed easily doesn’t feel quite so easy anymore. When the exercise you’ve always done starts to feel different Perhaps you’ve been running for years. You have your regular routes, you know your body, and running has always been the type of exercise that works for you. But then your hip starts to ache. Your knee feels sore after a longer run. Or you notice that your body reacts differently when you run further, faster, or on more challenging, hilly terrain. It’s easy

Din bækkenbund er en muskel, og den skal også trænes Når vi taler om at holde kroppen stærk, efterhånden som vi bliver ældre, tænker vi ofte på ben, arme, ryg og core. Men der er en anden muskelgruppe, som fortjener mindst lige så meget opmærksomhed: din bækkenbund. Bækkenbunden er ikke kun noget, du skal tænke på efter en fødsel, eller hvis du begynder at opleve urinlækage. Det er et aktivt muskelsystem, som arbejder og støtter dig gennem hele dagen. Den reagerer, når du går, løfter, hoster, griner, løber og hopper. Den arbejder sammen med din vejrtrækning og dine dybe coremuskler. Og ligesom alle andre muskler har den brug for styrke, koordination og regelmæssig træning. Hvad er bækkenbunden? Bækkenbunden består af muskler og bindevæv, der danner et støttende lag i bunden af dit bækken. Forestil dig bækkenet som en skål. Bækkenbunden ligger i bunden og strækker sig fra kønsbenet foran til halebenet bagtil og mellem siddeknoglerne fra side til side. Den hjælper blandt andet med at: s

Have you ever noticed that an old injury seems to come back again and again? Perhaps it's your shoulder. Your knee. Your lower back. Or that hamstring you strained years ago. You rest for a while, it settles down, and then suddenly it's back. If you're over 40, there's a very good reason for this. And the good news? It doesn't mean your body is broken. It simply means your body needs a different kind of care than it did when you were younger. Your body isn't the same anymore—and that's normal When we were younger, our bodies were incredibly forgiving. Our nervous system reacted quickly. Our muscles switched on without much effort. Our joints moved freely. Our connective tissue was more elastic. Recovery happened faster. Often, simply moving again was enough to restore normal function. After 40, especially for women going through perimenopause and menopause, things naturally begin to change. Hormonal changes can affect muscle mass, tendon health, connective tissue and flexibility. Our n

Holidays are wonderful for the mind. We sleep a little longer, spend more time outdoors, walk on the beach, explore new places, or simply enjoy slowing down. Many of us still stay active, but we rarely exercise with the same structure or intensity as we do during our normal routine. And that's completely okay. In fact, your body benefits from periods of lower stress and more recovery. But here's what many women over 40 don't realise... Your Brain Remembers. Your Body Doesn't. When you return from holiday, your mind remembers exactly what you could do before you left. You remember lifting the same weights, running the same distance, attending all your fitness classes, or working long days before heading straight to the gym. Your body, however, has changed. Even after just a few weeks of reduced training, muscle strength and power begin to decline. As we get older, rebuilding those qualities also takes a little longer than it did in our twenties. That creates a mismatch. Mentally, you're

Have you noticed something? During your holiday, your body often feels… better. Your neck isn't as stiff. Your shoulders aren't constantly tense. Your back aches less. You sleep a little deeper. You have more energy. And it's easy to believe it's only because you've had time to exercise. But most of the time, that's not the real reason. You've simply been moving differently. You've walked on the beach. Played with your children or grandchildren. Worked in the garden. Carried suitcases. Swam. Explored new places. Spent less time sitting. Without even thinking about it, you've been giving your body exactly what it loves, variety. Then August arrives. Back to the desk. Back to long meetings. Back to hours in the car. Back to the computer. And before you've even started work again, another feeling creeps in. Guilt. "I really need to start exercising again." "I should go to the gym." "This time I'll try five workouts every week." Deep down, you already know what usually happens. Life gets b

What if you don't have 30 or 60 minutes to exercise? This is why I find micro training so interesting. I recently read Mikrotræning – Hvert sekund tæller by Morten Hostrup and Jens Bangsbo. From my work and experience as a physiotherapist and trainer, I already know that intensity matters. If we want the body to change, we need to stimulate and challenge it enough to give it a reason to adapt. But what I really enjoyed about this book is how it brings together the larger body of research behind this. It is an easy read that makes it simple to understand just how effective even short bursts of intense physical activity can be for our health. And the message is encouraging: A short workout can still count, if the intensity is there. What does the research tell us? Research into short bursts of vigorous activity suggests that just a few minutes throughout the day can be associated with a lower risk of cardiovascular disease, certain cancers and premature death. That doesn't mean three min