Menopause & Exercise
Menopause, a natural biological process marking the end of a woman’s reproductive years, brings with it a series of physical and emotional changes. While this phase may present challenges, incorporating regular exercise into your routine can significantly ease the transition and enhance overall well-being. In this blog, we will explore the numerous benefits of exercise during menopause and discover how staying active can empower women to embrace this new chapter of life with vitality and confidence.
Managing Symptoms:
Menopause often introduces uncomfortable symptoms like hot flashes, mood swings, and weight gain. Exercise has been shown to alleviate these symptoms by reducing the frequency and severity of hot flashes, improving mood and mental well-being, and helping to maintain a healthy weight. Engaging in moderate-intensity activities like brisk walking, swimming, or cycling for at least 150 minutes per week can yield significant improvements.
Boosting Bone Health:
Oestrogen levels decline during menopause, leading to decreased bone density and an increased risk of osteoporosis. Weight-bearing exercises such as jogging, dancing, and resistance training can help strengthen bones and reduce the likelihood of fractures. Including these activities in your exercise routine can contribute to maintaining strong bones and overall skeletal health.
Cardiovascular Health:
Menopause is associated with an increased risk of heart disease. Regular exercise can help combat this risk by improving cardiovascular health. Aerobic exercises like jogging, cycling, swimming or using the cross trainer machines can enhance heart and lung function, reduce blood pressure, and lower cholesterol levels. Additionally, exercise can also contribute to weight management, another crucial factor in maintaining heart health.
Mental and Emotional Well-being:
Menopause can bring about changes in mood, increased stress levels, and feelings of anxiety or depression. Exercise acts as a natural mood booster by releasing endorphins, the “feel-good” hormones. It also reduces stress and improves sleep quality. Engaging in activities like yoga or mindfulness exercises can promote relaxation and balance emotions.
Exercise during menopause is a powerful tool for women to navigate this transformative phase with grace. By prioritising physical activity, women can optimise their health and enhance their well-being. For some women starting exercise can feel very daunting, we would recommend an appointment with a physiotherapist to talk through your menopause symptoms, current activity levels and what you would like to achieve. This way a specific tailored plan for you can be put in place.
If you have any questions on whether physio is the best option for you, or you have any questions about MVMNT in general, feel free to contact via email.
- Jay Towolawi, Specialist Sports Physiotherapist and MVMNT Founder.