The Role of Exercise in Managing Menopause Symptoms

No matter our age, appropriate exercise remains one of the most powerful tools we have in keeping our bodies active, healthy, and strong. This is particularly true for menopausal women, who may find that other health and wellbeing measures require a new approach as a result of menopause’s changes. Regular exercise is a cornerstone in the successful management of menopausal symptoms, helping to reduce their severity and support longevity in the midst of fluctuating hormonal changes. This natural biological process can throw all kinds of curveballs when it comes to managing wellness – by keeping up your exercise routine, you can help counteract some of its impacts.

Here’s what you need to know about how to put exercise to work in managing your menopausal symptoms.

Why is exercise so useful throughout menopause?

There’s no one reason why exercise is so beneficial throughout menopausal. In fact, it’s the culmination of so many positive benefits that makes exercise a top priority for women in the midst of this menopausal season of change. These include:

• Support for regulating hormones. Fluctuating hormone levels are menopause’s trademark, especially a decline in natural oestrogen levels. Regular exercise can play a pivotal role in stabilising some of these hormonal shifts, especially in reducing the severity of hot flushes, night sweats, and mood swings. The endorphins released by exercise can also help to reduce the impact of mood swings, irritability, and anxiety.

• Support for weight management. Have you found it harder to control your weight throughout menopause? You’re not alone. Our metabolisms are not only already slowing down as a result of aging, but they’re also reduced in their capacity as a result of menopausal changes. This can make it easier than ever to gain weight, and harder than ever to maintain or lose it. Exercise is a natural way to support the management of a healthy weight through the calories it burns and the muscle mass it contributes to. 

• Cardiovascular health benefits. As menopause can bring an increased risk of heart disease, exercises that contribute to a healthier, more protected heart are crucial. Regular aerobic exercises can be built into your daily schedule in order to keep your heart strengthened, improve circulation, and reduce the risk of cardiovascular issues. 

• Bone health benefits. If hot flushes weren’t already complicating menopause enough, now it’s time to add the risk of bone damage and disease! For women in menopause, osteoporosis becomes of more concern as a direct result of their reduced bone density. Weight-bearing exercises and strength training can be crucial, helping to reduce the likelihood of fractures or bone health complications. 

• Reductions in stress levels. Let’s face it: menopause isn’t at the top of anyone’s wish list. For many women experiencing menopause, finding ongoing and sustainable ways to manage stress becomes more and more important. Exercise offers a welcome and natural stress reliever, helping to encourage relaxation and contribute to improved overall emotional health.

• Improved sleep. Sleep disturbances can be part and parcel of most menopausal experiences, which can then have a flow-on effect in worsening the intensity of other symptoms. Thankfully, regular exercise can help to improve sleep quality, creating a greater chance of achieving a restful night’s sleep. 

Of course, exercise is one of multiple forms of support that can be of use throughout menopause – to find more strategies and treatment pathways, contact the friendly team at the Australian Menopause Centre to assess how else you can support yourself throughout this major life season.

What should you consider when exercising during menopause?

Even though exercise offers rich benefits throughout menopause, it’s best to begin any new exercise plan with careful consideration. Exercising during menopause may not be the same as it was during your pre-menopausal years, so by evaluating factors that could disrupt your exercise routine, you can set yourself up for enjoyable and sustainable exercise success. 

Before you begin, it’s important to seek out a health assessment. Your healthcare provider can assess your overall health, noting any underlying medical conditions or risk factors that may need to be accommodated within your exercise routine. 

It’s also important to choose a form of exercise that’s in alignment with your fitness levels and personal enjoyment preferences. If you’ve always hated running, there’s no need to pound the pavement! With so many various forms of exercise offering benefits to menopausal women, you can find the perfect fit for your preferences, health needs and lifestyle.

It’s also advised to pay close attention to the intensity of your exercise. Rather than pushing the limits, aiming for the recommended amount of moderate-intensity exercise can build sustainability and safety into your ongoing exercise routine. 

Recommended exercises for menopausal women

Looking to up your exercise routine and find a new approach to moving your body during menopause? These different forms of exercise can all deliver powerful benefits throughout your menopausal experience.

• Strength training: this is one of the best ways you can fight back against the loss of muscle mass and bone density that naturally occurs during menopause. Opt for exercises such as weightlifting, resistance training, or bodyweight exercises. The benefits? You won’t only be strengthening your muscles, but you’ll also generate improvements to your bone health.
• Aerobic activities: walking, jogging, swimming, cycling, and even dancing can all offer fantastic ways to get your heart pumping throughout your menopausal years.
• Yoga and Pilates: improve your flexibility, maintain your balance, and build that core strength with these powerful exercises. You’ll also enjoy some easy mental health boosts that can help you manage stress and emotional wellbeing throughout these transitional seasons.
• Pelvic floor exercises: of course, targeting specific parts of the body can also help improve your physical wellbeing throughout menopause. As menopause can have a direct impact on the strength of the pelvic floor muscles, targeted exercises can help to improve bladder control and keep those muscles strengthened.

Conclusion

With careful planning and exploration, you can find the perfect form of exercise to keep you safe and supported throughout your menopausal years. Enjoy the benefits of strengthening your body while protecting your mental and emotional health thanks to exercise’s myriad impacts for menopausal women. Looking for inspiration to begin your exercise journey? Contact the Australian Menopause Centre today to find a wide range of support for every part of your menopausal experience!