Menopause and Exercise

The transition through perimenopause and into postmenopause is a journey that spans several years, which means managing symptoms requires a holistic approach. Symptoms can vary in length and severity, so it’s important to remain flexible while maintaining consistent habits that support overall well-being. One of the most crucial aspects of this approach is regular exercise. While adding exercise to an already full life can seem daunting, there are ways to incorporate it into your routine without it feeling overwhelming. It’s important to remember that many people going through menopause juggle full-time work, family, and other commitments. However, research shows the significant benefits of exercise in managing menopause symptoms. Always consult with a medical professional before making changes to your exercise routine, especially if it’s something new or part of a personalised health plan.

Types of Exercises

Cardiovascular Exercise

Aerobic or cardio exercise is highly beneficial for people going through menopause. These are exercises that increase the heart rate, and you might be surprised at how many activities count as aerobic exercise. According to New Zealand health guidelines, 30 minutes of moderate-intensity exercise, five times a week, is recommended. Aerobic activities that increase the heart rate and make you breathe faster include brisk walking, dancing, playing with children, jogging, swimming, or hitting the gym.

Why Aerobic or Cardio Exercise is Crucial

During menopause, weight management can become more challenging, particularly with an increase in fat around the abdomen. This change in weight distribution can lead to other health concerns, including high blood pressure and heart disease. Cardio exercises are great for strengthening the heart, boosting metabolism, and helping burn stored fat. Since every body is different, it’s important to talk with a healthcare professional to determine the best approach for your individual needs. Managing weight through exercise can reduce the risk of developing more serious conditions such as stroke or heart disease, which become more common as we age.

Cardio exercise is also highly effective in addressing another common menopause symptom: sleep disturbances. Regular exercise can help improve energy levels throughout the day and aid in falling and staying asleep at night. Since menopause-related symptoms like brain fog and stress are often worsened by poor sleep, adding cardio to your routine can significantly improve both sleep quality and overall well-being.

Strength Training

Strength training becomes even more important during menopause due to the risk of muscle loss. Most people begin to experience muscle loss in their 30s, and studies show that this process accelerates during perimenopause. Muscle loss can make everyday activities feel more difficult and slow down movement. Strength training helps not only slow muscle loss but also rebuild muscle mass and strength.

When most people think of strength training, they often envision weightlifting or using gym equipment. While these exercises are excellent, they are by no means the only options. Swimming, which is also a cardiovascular exercise, as well as resistance training with bands or even bodyweight exercises, are all great alternatives. Many gyms and community centres across New Zealand and Australia offer classes or group sessions that can support your strength training efforts.

Strength training typically involves working different muscle groups to ensure balanced development and prevent overloading any one muscle. For example, you might complete three sets of arm exercises with eight repetitions per set. If strength training is new to you, consider working with a trainer or following a reputable online programme to get started.

Exercise and Mental Health

The physical changes that come with menopause, combined with the normal stresses of life, can have a significant impact on mental health. People going through perimenopause are more likely to experience anxiety and depression. This can be attributed to hormonal shifts and the challenges of navigating life’s transitions. However, studies consistently show that physical exercise is strongly linked to improved mental well-being.

Exercise stimulates the release of endorphins, often referred to as the “feel-good” hormones, which can help reduce feelings of stress and anxiety. Incorporating exercise into your daily routine can have a positive impact not just on your physical health, but on your emotional and mental well-being as well.

How Much Exercise?

Health guidelines recommend that adults engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. This is particularly important for people experiencing menopausal symptoms. The good news is that this doesn’t have to be done all at once—exercise can be broken down into smaller sessions throughout the week, combining both moderate and vigorous activities as needed. Regular, manageable doses of exercise are key to reaping the benefits for both physical and mental health.

By making exercise a consistent and enjoyable part of your routine, you can effectively manage many of the physical and mental challenges that come with menopause.