Places Pointer: Exercise and menopause
Here’s how it can aid symptoms before, during and after
Menopause can be a physically and mentally challenging time for many people. Symptoms typically range from hot flashes, sleep problems, mood swings, and anxiety, which can all make it tricky for somebody to comfortably go about their day-to-day life.
While it can sometimes feel challenging to muster up the energy to get active, exercise (even the low-impact kind!) can alleviate some of these symptoms.
Even if you’re yet to reach menopause and you’re experiencing perimenopause, it’s still a vital time to prioritise exercise that protects your bone health and muscle mass, while nurturing your hormones.
Read on to see what types of exercise we recommend and why.
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Strength exercises
Oestrogen decreases during menopause, which leads to weaker muscles and a larger risk of osteoporosis, so that’s where strength training can come in handy to help your bone density and keep your muscles busy!
Studies have also shown that using weights and doing strength-based exercises can boost mental health, which could be good news if you’re suffering from anxiety and low mood before or during menopause.
Here are some strength-based options to think about:
- Introduce kettlebells, dumbbells, barbells or other weights into your workout routine
- Join the resistance! Use resistance-based machines in the gym, such as the leg press or lateral pulldown machine
- Doing exercises using your bodyweight helps too – you could try planks, push ups, lunges, squats, or mountain climbers
Cardio exercises
Heart health is important to prioritise as an early intervention measure in perimenopause, during menopause, and after, as there is an increased risk of cardiovascular disease while menopause takes place. Regular exercise can help to keep cholesterol levels healthy and reduces the risk of high blood pressure. That’s why cardio, which is any exercise that gets your heart pumping, is important to prioritise. Low mood and sleep troubles may be alleviated with cardio too, it’s been known to increase energy levels, release ‘feel good’ endorphins that help to clear the mind, and boost sleep quality!
Some cardio examples include:
- Dancing
- Cycling
- Running
- HIIT-style (high-intensity interval training) workouts
- Swimming – which can also minimise impact or strain on your joints!
Mobility exercises
As we’ve mentioned, muscle mass is affected throughout menopause, which can not only lead to muscle mass loss but also a decline of balance and mobility. This is where exercises that improve mobility can come into help. Not only can they keep you more mobile, but they’re also good for reducing stress levels.
Mobility exercises can easily be done as a home workout as well. You don’t have to worry about missing a class or being late to a trainer, simply pop a mat down in the comfort of your own space!
Some exercise options that can aid mobility are:
- Yoga
- Pilates
- Tai chi
- Group workout classes that combine all three of the above, such as Les Mills’ BODYBALANCE which takes place at many of our centres
Our overall advice? Start small by getting to know what you enjoy and what aids your symptoms, then work your way up to a regular routine! It could be a good idea to do a range of different exercises before menopause kicks in and while you’re experiencing it (and after too!), not only will it mix things up nicely, but you’ll also see more benefits as you’ll be doing more than one type of exercise.
If you’re struggling to get started or stay motivated, exercising with a friend can be really helpful when it comes to feeling supported and boosting your mental wellbeing. You could try out a group class together, experiment with different areas of the gym, or even meet up for a walk! Doing something is always better than doing nothing at all.
If you’d like some in-person guidance on how physical activity can support you during menopause, why not try out our Move through Menopause course at one of our participating centres?
Created with Menopause Movement, the 12-week course is the first-of-its-kind that provides participants with an understanding of how staying active can aid menopause symptoms! That’s not all though, there are plenty of opportunities throughout the course to have conversations around hormones, mental health, and nutrition too.
Sources: What’s the best exercise for the menopause? (Bupa UK) | Exercise beyond menopause: Dos and Don’ts (National Library of Medicine) | Our complete guide to running through menopause (Runner’s World)