The journey through perimenopause and into postmenopause will unfold over several years which means it is essential to have a holistic approach to managing symptoms as they may fluctuate in length and severity. Something that should however remain consistent is keeping exercise as an essential part of your lifestyle. This might sound like an additional item to place on an ever-growing list of things to do, but there are ways to make exercise part of life without it feeling like a burden. People experiencing menopause symptoms also have full-time jobs, kids, families, pets, and a million other possibilities, but the research is there to back up the claims about the numerous positive effects on managing symptoms. It is also essential to talk with a medical professional when making decisions concerning exercise during menopause, especially if it is new and for individualised aspects of a holistic health plan.

Types of Exercise Recommended for Menopause

Cardiovascular Exercise

Aerobic or cardio exercises are extremely beneficial for people during menopause. These are exercises that increase the heart rate and it may be surprising that many activities can be put into this category that count as aerobic exercise. According to the NHS, half an hour of moderate intensity exercise 5 times a week. Exercises and activities that make the heart beat faster and breathe faster include things like, brisk walking, dancing, playing with children and more known forms of exercise like jogging, swimming, and going to the gym.

Why is Aerobic or Cardio Beneficial?

Menopause can also come with shifts in a person’s weight management and there is an increase in retaining fat around the belly. An increase in weight can lead to other health concerns like high blood pressure and heart disease. Doing cardio exercises strengthen the heart, increase metabolism, and help to burn stored fat. Every body is different and that is why speaking with a healthcare professional is crucial to determine what is right for them. Managing weight prevents the risk of developing other serious conditions like stroke and heart attack which the chances of increasing as a person ages.

Cardio exercises also help to aid with a common menopause symptom of sleep disturbance. Exercise has a direct relation to our energy levels throughout the day and generally helps with falling and staying asleep. During menopause adding cardio to a sleep maintenance plan is extremely beneficial. Other menopause symptoms are exacerbated by a lack of sleep such as ‘brain fog’ and stress levels.

Strength Training

During strength training, people focus on different muscle groups to make sure they are building their strength equally around the body and to prevent overexertion of one particular muscle group. This is also done by repetitions of the movement and done in a particular number of sets of each. For example, you may do 3 sets of arm exercises each with 8 repetitions of the movement. If this is something new, it is really helpful to find a trainer to work with or find a reputable practitioner online to follow a program at home.   

Activities that are commonly thought of as strength training are things like weight lifting and using gym equipment. While these are great for people in menopause, they are not the only types of strength training. Other forms of strength training are swimming (which is also a cardio exercise), resistance training with bands or even with just your body. There are lots of different types of classes and groups that are available in gyms and community centres all over the country.

Why is Strength Training Beneficial?

Strength training becomes especially important during menopause due to the increased risk of muscle loss. Most people experience muscle loss beginning sometime in their 30s. Studies have shown that muscle loss is accelerated as people begin to transition in perimenopause. Muscle loss can have a very big impact on daily life as it can make a person move slower and not be as strong in day-to-day activities. Strength training can not only slow muscle loss but actually build muscle strength

Exercise and Mental Health

With all of the other aspects of menopause in combination with the normal things that are going on in a person’s life, extra attention should be paid to mental health. People who are along the perimenopause transition are more likely to experience anxiety and depression. There are a number of reasons for this, but numerous studies have shown a link between physical exercise and an increase in mental well-being. Endorphins are the hormones that make a person feel happy and they are released when a person exercises.

How much Exercise is Beneficial?

The NHS guideline for adults recommends at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity of exercise per week. This particularly applies to women experiencing menopausal symptoms. Your weekly exercises can be broken down to small sessions, a mixture of both or all in one go.