Life is full of transitions that shape who we become. Throughout our entire life, there are challenges and obstacles we have to groove through and adapt to. From childhood through to puberty, through to peri-menopause and menopause, and everything after and in between.
Supporting Your Body Through Life’s Changes
Here, we will unpack how exercise can be used as a supportive tool as you transition through perimenopause and menopause – a unique physical and psychological journey for everyone.
Menopause is a natural biological process that marks the end of a woman’s menstrual cycles and reproductive years. The timing that this occurs is unique to each individual but usually occurs between the ages of 45 and 50. It is associated with a decrease in the production of hormones like estrogen and progesterone. This hormonal shift can lead to a range of symptoms, including:
- Hot flashes
- Night sweats
- Weight gain
- Mood swings or irritability
- Poor sleep
- Decreased bone density
- Muscle loss
Exercise has been shown to significantly help manage these symptoms, improving both physical and mental well-being during this phase of life.
How Can Exercise Help with Menopause Symptoms?
1. Combatting Hot Flashes and Night Sweats
Research suggests that regular exercise, particularly aerobic activities, can help reduce the frequency and intensity of hot flashes and night sweats. It is thought that exercise helps regulate the body’s temperature control system, improving its ability to cool down after a hot flash.
2. Managing Adiposity
Weight gain is a common concern during menopause due to a combination of hormonal changes and a slowdown in metabolism. Exercise, particularly strength training, can help combat this by boosting metabolism and helping women maintain lean muscle mass.
3. Boosting Mood and Reducing Stress
Hormonal fluctuations during menopause can affect neurotransmitters in the brain, contributing to mood swings, anxiety, and depression. Exercise promotes the release of endorphins, the body’s “feel-good” hormones, which can alleviate feelings of stress, anxiety, and sadness.
Regular physical activity, including activities like yoga, Pilates, and walking, has been shown to improve emotional well-being and help women manage the psychological effects of menopause. Short, intense bouts of activities like walking, swimming and cycling or even HIIT training, when performed in a safe and effective manner and environment, have been found to assist in this.
Working with a professional who provides exercise physiology can help tailor a beneficial program that meets your needs and ensures conservative, structured movement throughout menopause.
4. Improving Sleep Quality
Sleep disturbances are common during menopause and often occur due to hormonal changes, night sweats, or stress. Engaging in regular physical activity can help improve sleep quality and reduce insomnia. Exercise helps regulate the body’s circadian rhythms, leading to better sleep patterns and less waking during the night. However, it’s best to avoid intense workouts too close to bedtime, as they can be stimulating.
5. Strengthening Bones and Muscles
Estrogen plays an important role in maintaining bone density, and its decline during menopause can increase the risk of osteoporosis. Weight-bearing exercises like walking, running, and strength training can help maintain or even increase bone density, reducing the risk of fractures and improving overall bone health.
Additionally, strength training exercises that focus on muscles, like squats, lunges, and resistance band exercises, can prevent muscle loss and help maintain strength and function.
A structured exercise physiology program that includes resistance training and weight-bearing exercises can be particularly beneficial in preserving both bone and muscle health.
6. Improving Cardiovascular Health
The risk for cardiovascular disease increases after menopause due to changes in hormone levels. Regular exercise, especially aerobic activities like jogging, swimming, or cycling, can help improve heart health by reducing blood pressure, improving cholesterol levels, and strengthening the heart. Keeping your heart healthy is essential as you navigate the post-menopausal years.
Exercise isn’t just good for your body – it’s a very commonly under-utilised tool that provides numerous benefits for your mental health and overall well-being during menopause.
Get Started today
If you’re new to exercise or haven’t been active for a while, it’s always a good idea to work with a qualified allied health professional such as an Exercise Physiologist. Here at Vitality Semaphore, our EP Jaz loves to use “exercise as medicine” to help you achieve your goals.
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References
- American College of Obstetricians and Gynecologists. (2022) Menopause: Hormonal and Nonhormonal Management. Available at:https://www.acog.org (Accessed: 11 February 2025).
- Balk, J. (2021) ‘Exercise and menopause: Managing the transition’, Journal of Women’s Health and Fitness, 29(6), pp. 35-41.
- Davis, S. R. and Tice, J. (2020) ‘The role of exercise in the management of menopause symptoms’, Endocrinology & Metabolism Clinics of North America, 49(2), pp. 315-330. https://doi.org/10.1016/j.ecl.2020.02.004.
- Harvard Health Publishing. (2021) ‘How exercise helps manage menopause symptoms’, Harvard Health Blog. Available at:https://www.health.harvard.edu (Accessed: 11 February 2025).
- National Institute on Aging. (2022) Menopause: What to Expect. Available at:https://www.nia.nih.gov (Accessed: 11 February 2025).
- Thomson, R. L., Sainsbury, A. and Campbell, D. (2019) ‘Exercise and menopause: A comprehensive guide to benefits and recommendations’, British Journal of Sports Medicine, 53(5), pp. 200-206. https://doi.org/10.1136/bjsports-2018-099313.