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

Tackling Menopause-Related Weight Gain with Exercise

Menopause is a significant life transition for women, often accompanied by unwelcome changes like weight gain. Many women notice an increase in body fat, especially around the abdomen, during menopause. This weight gain is not only frustrating but can also increase the risk of developing health issues such as heart disease and diabetes. Fortunately, exercise is a powerful tool that can help prevent, manage, and potentially reverse menopause-related weight gain. Fitness and strength training expert, Ashley Selman explains why incorporating regular physical activity into your routine can make a significant difference.

Understanding Menopause-Related Weight Gain

Menopause-related weight gain typically occurs due to a combination of factors:
– Hormonal changes
– Loss of muscle mass
– Aging
– Lifestyle
– Genetic predispositions

As estrogen levels decline, our muscles get weaker and we start to lose muscle mass. This causes the body’s metabolism to slow down, which can lead to increased fat storage, especially around the midsection. Additionally, muscle mass naturally decreases with age. Since muscle burns more calories than fat, this reduction in muscle mass can contribute to weight gain.

The Role of Exercise in Managing Weight

Exercise is one of the most effective ways to counteract menopause-related weight gain for several reasons:

1. Boosting Metabolism: Regular physical activity increases the rate at which your body burns calories (metabolic rate). Even after you finish exercising, your body can continue to burn calories at an elevated rate, a phenomenon known as the afterburn effect.
2. Increasing Muscle Mass: Moderate to heavy strength training exercises help build muscle mass, which is crucial during menopause when muscle loss is accelerated. More muscle mass leads to a higher metabolic rate, meaning you burn more calories even when at rest.
3. Enhancing Mood and Energy: Exercise releases endorphins, which are natural mood lifters. A better mood can lead to more consistent motivation to stay active and make healthier food choices, which are crucial for weight management.
4. Improving Sleep: Regular exercise can also improve sleep quality, which is often poor during menopause. Better sleep can reduce stress and help regulate hormones that are important for appetite control, such as ghrelin and leptin.

Effective Types of Exercise for Weight Management

To combat menopause-related weight gain, a combination of aerobic and strength-training exercises is most effective:

• Strength Training: Lifting weights, using resistance bands, or performing body- weight exercises like push-ups and squats (if challenging enough) can increase muscle mass and metabolic rate. Try to engage in strength training at least 3 days per week.
• Aerobic Exercise: Activities like hiking hilly terrain, cycling, jogging, and swimming are excellent for burning calories and improving cardiovascular health. Women in menopause will benefit most from higher intensity, but shorter cardio workouts, because this helps to build strength and power. 60 minutes of high-intensity aerobic activity per week is recommended.
• Flexibility and Balance Exercises: Incorporating yoga or Pilates can improve flexibility, reduce stress, and maintain core strength, which is beneficial for overall body function and weight management.

Tips for Staying Motivated

Maintaining an exercise routine can be challenging, but here are some tips to keep you motivated:

• Set Realistic Goals: Start with manageable goals and gradually increase the intensity and duration of your workouts as you become more comfortable.
• Find Activities You Enjoy: You’re more likely to stick with exercise if you enjoy it. Whether it’s dancing, hiking, or a group fitness class, choose activities that you look forward to.
• Track Your Progress: Keep a journal of your physical activity and any changes in your weight and body measurements. Seeing progress can be a significant motivational boost.
• Get Social Support: Exercise with friends, join a club, or participate in a group class. Social support can increase your commitment to physical activity.

Conclusion

While menopause-related weight gain is a common challenge, it’s not an inevitable part of aging. With the right exercise strategies, you can boost your metabolism, increase muscle mass, and enhance your overall health, making it easier to manage your weight during menopause. Remember, it’s important to consult with your healthcare provider before starting any new exercise program, especially if you have existing health conditions.