*Content reviewed by HotPause Health Fitness Expert and Strength Training Professional Ashley Selman

Exercise and Menopause: Best Practices for Staying Active and Healthy

Understanding the Benefits of Exercise During Menopause

Menopause marks a significant transition in a woman’s life, often accompanied by various physical and emotional changes. Regular exercise is a crucial strategy for managing menopausal symptoms, supporting overall health, and maintaining quality of life during this period. Fitness and strength training expert, Ashley Selman outlines our comprehensive guide to the best practices for staying active and healthy during menopause.

Exercise offers numerous benefits for menopausal women, including:

• Improved Bone Density: Regular, dynamic weight-bearing and strength-training exercises can combat osteoporosis, a common concern during menopause due to decreasing estrogen levels.
• Enhanced Mood and Cognitive Function: Physical activity releases endorphins, which can alleviate mood swings and depression. Exercise also supports cognitive health, helping to counteract the “brain fog” often reported during menopause.
• Weight Management: Menopause often leads to weight gain due to a slower metabolism and changes in hormone levels. Exercise helps build muscle, increase RMR, burn calories and regulate weight.
• Better Sleep Quality: Exercise can improve sleep patterns disrupted by menopausal symptoms such as night sweats and anxiety.
• Reduced Risk of Chronic Diseases: Staying active helps reduce the risk of developing chronic conditions like heart disease and diabetes, which become more prevalent as women age.

Tailoring Exercise to Menopausal Needs

To maximize the benefits of exercise during menopause, consider these tailored strategies:

1. Incorporate a Mix of Activities: A combination of moderate to high intensity aerobic exercises (like hiking hilly terrain, swimming, or cycling), moderate to heavy strength training (using weights or resistance bands), and flexibility and balance exercises (such as yoga or Pilates) can address various health needs without overstressing the body.
2. Start Slowly and Build Up: If you’re new to exercise or returning after a break, begin with low-impact activities and gradually increase intensity and duration to avoid injury.
3. Listen to Your Body: Menopause can bring days of high fatigue or discomfort. Adjust your activity levels based on how you feel. Low-intensity activities, like gentle yoga or short walks, might be more suitable on more challenging days.
4. Stay Cool: Since hot flashes and overheating can be triggered by exercise, plan to workout in cool environments, wear moisture-wicking clothing, and stay hydrated.
5. Engage in Weight-Bearing Exercises: Activities like brisk walking, strength training, dancing, or jogging help strengthen bones and muscles, crucial for counteracting the bone density loss associated with menopause.

Best Practices for Exercise During Menopause

• Consistency is Key: Aim for at least 150 minutes of moderate aerobic and resistance training activity or 75 minutes of vigorous activity spread throughout the week, as recommended by health experts.
• Include Strength Training: Two to three sessions per week can help maintain muscle mass, elevate your RMR (resting metabolic rate), keep your endocrine system functioning properly, ward off insulin resistance and support bone health.
• Focus on Core and Pelvic Floor Strength: Exercises that strengthen the core and pelvic floor can improve posture and reduce symptoms of urinary incontinence.
• Prioritize Recovery: Allow adequate recovery time between more intense workouts to prevent injury and fatigue. Alternate between strength and Cardio each day, so you can be consistent with your workouts, without overdoing it. Also, incorporate proven recovery techniques like sauna, cold plunge and compression to improve the quality and speed of your recovery. This is especially important as recovery rates can slow down with age.

Overcoming Barriers to Exercise

Staying motivated can be challenging during menopause due to fluctuating energy levels and motivation. Setting realistic goals, finding a workout buddy, or joining a class specifically designed for menopausal women can provide additional support and encouragement. Monitoring progress and celebrating achievements, no matter how small, can also boost motivation.

Conclusion

Exercise is a powerful tool for managing the challenges of menopause, promoting physical and emotional well-being. By incorporating a balanced routine tailored to the unique needs of the menopausal phase, women can enhance their quality of life and embrace this new stage with strength and vitality. Remember, it’s important to consult with a healthcare provider before starting any new exercise regimen, especially if you have existing health concerns.