Menopause is a transformative phase in a woman’s life, marking the end of menstrual cycles and a shift in hormonal balance. While this transition can come with its challenges – such as hot flushes, weight gain, and mood swings – integrating regular exercise into your routine can be a powerful tool in navigating these changes and can lead to numerous physical and emotional benefits as well as enhancing overall wellbeing.
Here’s how incorporating exercise into your routine can benefit you during menopause:
Bone Health
Menopause is a time to consider your bone density and how you can make changes now so that you are less likely to develop osteoporosis in the future. One of the biggest shifts in hormonal balance during menopause is the decline in oestrogen levels, which affects bone density and increases the risk of osteoporosis.
To combat this, weight-bearing and resistance exercises are essential. The resistance and impact need to be high – walking alone is not enough. Strength training and higher impact such as jogging or including stairs in a walk can stimulate bone formation and help preserve bone mass. They also improve balance and coordination, reducing the risk of falls and fractures.
Weight Management
The hormonal changes during menopause can lead to weight gain, particularly around the abdomen. While menopause itself doesn’t directly cause weight gain, the decline in oestrogen combined with aging can contribute to metabolic conditions such as cardiovascular disease and diabetes. Regular exercise helps manage weight and has been shown to alleviate vasomotor symptoms such as hot flushes. For instance, a study in 2015 found that a 10% reduction in body weight in overweight/obese women led to significant improvements in the frequency of hot flushes1.
Mood and Mental Health
Menopause can bring about mood swings, and increased susceptibility to anxiety and depression. Exercise is a powerful and natural mood enhancer that boosts endorphin levels, which can help alleviate these symptoms. Regular physical activity also improves sleep quality, another factor that significantly affects mood and overall mental health.
Recommended Exercise Guidelines
To feel the benefits of exercise, aim for a combination of weight-bearing and resistance exercises 2-3 days a week. The general recommendation is either 75 minutes of high-intensity exercise or 150 minutes of moderate-intensity exercise per week. Studies have shown that engaging in an exercise program of 3 hours per week for 12 months can significantly improve physical and mental health, as well as overall quality of life compared to those who were sedentary2.
Exercise as a Therapeutic Agent
Exercise stands out as a highly effective intervention for managing menopausal symptoms. Whether it’s a brisk walk, a strength training session, or another enjoyable activity, integrating exercise into your routine can have profound positive effects on your physical health, mood, cognitive function, bone health and overall quality of life. By setting realistic goals, finding activities you enjoy, and staying consistent, you can make exercise a valuable and empowering part of your menopausal journey.
At Total Physio our Bone Fit and Strong classes are a structured weight bearing and resistance-based program specifically tailored to you, run by our Exercise Physiologist Chloe. These classes are designed to safely and effectively improve bone strength and physical function in peri-menopausal and menopausal women.
To book an assessment click here or call 02 9907 0321.
By Chloe Butler
Accredited Exercise Physiologist
1. Freeman, E.W. Depression in the menopause transition: risks in the changing hormone milieu as observed in the general population. Womens Midlife Health 1, 2 (2015). https://doi.org/10.1186/s40695-015-0002-y
2. Mohebbi, Exercise training and bone mineral density in postmenopausal women: an updated systematic review and meta-analysis of intervention studies with emphasis on potential moderators
