How Exercise Impacts Post-Menopausal Health

Exercise is one of the cornerstones of our health, vitality and longevity – but how does regular exercise correlate with our post-menopausal health?

With so many changes taking place during menopause, it’s easy for a focus on exercise to slip off the priority list (in fact, it’s hard to focus on anything else when a hot flush takes command). With hormones settling and the end of menopause in sight, however, it’s important to focus on the new chapter that’s opening up, including how you can best support your health for the years ahead.

Exercise in post-menopause years isn’t just about staying fit. It’s about equipping yourself to tackle and enjoy these years with as much strength and wellbeing as possible, supporting your physical, mental, and emotional energy through exercises that are focused on longevity. Whether you’re exercising to support your bone density or putting newfound energy to work, there’s all kinds of ways you can embrace your post-menopausal exercise routines with intentionality. 

The importance of exercise during post-menopause

As we sign off once and for all on our menstrual cycles, post-menopause brings a new set of health considerations that are largely influenced by remaining hormonal changes. With decreases in oestrogen levels post-menopause that can lead to physical and emotional changes, regular exercise remains a powerful tool that can help in the daily navigation and management of these changes.

One of the most significant concerns post-menopausal women need to consider in their health management is the increased risk of osteoporosis (a lingering gift from decreased oestrogen levels). Since bone health is so important to our overall health, adopting an exercise routine that’s focused on strengthening bones can help to maintain bone density and reduce the risk of fractures. Muscle-strengthening exercises, too, are essential to countering the natural muscle mass loss that comes with age, contributing to better balance and mobility throughout the post-menopausal years.

Another area where our risk of disease increases post-menopause is in the heart. Cardiovascular diseases become a heightened risk after menopause, bringing aerobic exercises to the forefront when it comes to risk reduction techniques. Brisk walking, swimming, or cycling can help strengthen the heart and lungs throughout post-menopausal years and contribute to better blood circulation. These exercises can also reduce the risk of hypertension, high cholesterol, and a host of other cardiovascular issues – there’s a reason we’re always encouraged to keep up our cardiovascular fitness!

 Looking to learn more about how to support your health throughout menopause and beyond? Contact the Australian Menopause Centre to find resources, expert treatment pathways, and more.

Exercise and weight management

For many women, one of the clearest signs of menopausal changes is new challenges in weight management. Since regular exercise can help to burn calories, preventing or managing weight gain can be helped through regular exercise during post-menopause. 

This can also help to offset the impact of reduced metabolic activity and improve agility and mobility throughout this season.

How about our mental wellbeing?

Exercise isn’t just contributing to better physical wellbeing post-menopause, but also to our mental wellbeing. In the post-menopause years, mental wellbeing is front and centre.

Exercise is equally powerful in supporting our mental and emotional wellness, and is often a pivotal part of ongoing mental health management throughout the post-menopause season.

During post-menopause, it’s common for women to experience fluctuations in their mood, as well as potential feelings of anxiety. This can be attributed to hormonal changes that can be difficult to control throughout these years. Engaging in regular physical activity, however, is one way to find a natural antidote for these challenges. Since exercise stimulates the release of endorphins (the ‘feel-good’ hormones our body generates), you can give yourself the benefit of a natural mood boost by taking part in regular movement.

In addition, exercise can help to maintain a sense of control throughout the post-menopause years. Fitness goals can be helpful tools for women who are looking for new ways to direct their energy – whether it’s achieving a walking goal, mastering a new yoga pose, or hitting a new weight, building fitness levels can contribute to an ongoing sense of ownership and accomplishment.

Exercise and sleep

Sleep is no less important in post-menopause than it was before. In fact, the relationship between exercise and sleep can become increasingly significant during this life phase. Since menopause can have many negative impacts on overall sleep quality, anything that can help to support a regular, healthy sleep pattern is crucial when it comes to overall health and wellbeing management.

Regular physical activity has a proven and powerful impact on sleep quality. Aerobic activities, in particular, can help the body to transition into the restorative stages of the sleep cycle with ease and reliability. Since physical healing, hormonal regulation, and cognitive function are all a part of what takes place in these stages, exercise’s positive influence on sleep shouldn’t be overlooked.

An active, engaged social life

Do you think that exercise always needs to be a solo activity? Not at all! Exercise can be a powerful way to socialise and build community throughout the post-menopausal years, leading to all kinds of benefits for everyone involved.

Group fitness classes (like yoga, dance, or swimming) offer physical benefits, but they’re also a hub for social interactions. Here, women who are experiencing similar life transitions can find community, conversation, and support for the changes they’re experiencing. Prioritising social forms of exercise can help to support meaningful relationships and a valuable support system that can come in handy for years beyond the end of menopause. 

If you’re not sure where to start, take a look at local groups near you and don’t be afraid to ease your way in – odds are, there’s someone else attending who’d also love to make a new friend.

Conclusion

Exercise is a pivotal element of a meaningful, healthy, and sustainable rhythm in the years after menopause. With the ability to support your health and to put refreshed energy levels post-menopause to use, prioritising exercise may be the gift that keeps on giving when it comes to every aspect of your daily wellbeing. For more support in your post-menopause transition, contact the Australian Menopause Centre.