How Exercise Can Positively Change Your Menopause Journey

woman exercising to improve how they feel

What if there were a way to slow down aging and improve your life during the menopause journey? Doctors and researchers believe physical activity is your secret weapon. It can help prevent or reverse some of the effects of certain chronic diseases, assist in managing your weight, increase muscle strength and balance, and improve your overall quality of life. If you’re a menopausal woman, there’s no better time to start exercising. It’s a non-hormonal approach to managing your menopausal symptoms so you can improve how you feel. 

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    Exercise health benefits

    Exercise is one tool that can help you transform the life changes the menopause journey brings and turn them into opportunities for today and tomorrow.

    While your body is changing during the hormonal transition, think of this time as a wonderful chance to take a trip to a better you! You’re likely more in tune with your body during this stage of life because so many things can be changing at the same time, and for many women+, seemingly out of the blue. 

    In many ways, the menopause journey is like training for a marathon. Symptoms can last up to 10 years, and the better prepared you are, the easier it will be to manage symptoms.

    Exercise is one of those actions you can take. Over time, you will see a positive impact on how you feel and perhaps your ability to manage your weight too. Just be sure to check with your healthcare practitioner to get guidance for the type and level of activity that’s the best fit for you, especially if you have been sedentary.

    Physical fitness offers these health benefits:

    • Builds stronger muscles.
    • Strengthens bones and lowers your osteoporosis risk.
    • Reduces the impact of certain conditions.
    • Helps you maintain a healthy weight and reduces your risk of obesity.
    • Improves your focus.
    • Increases energy.
    • Helps you sleep better.
    • Increases balance and reduces the risk of falling.
    • Lowers stress
    • Prevents anger
    • Improves your mood and emotional and mental health.
    • Improves quality of life during menopause.
    • Can increase life expectancy.

    The more physical activity, the greater the health benefits for most people. In fact, a longer life expectancy is associated with high levels of moderate-to-vigorous exercise (more than 450 minutes a week). That’s significantly more exercise than the physical activity guidelines by the Office of Disease Prevention and Health Promotion. The more active you are, the better off you’ll be, while not going overboard or becoming obsessive.

    You can also lower your risk for coronary heart disease, stroke, hypertension, type 2 diabetes, some cancers, anxiety, depression, Alzheimer’s, and other types of dementia.

    Plus, exercise helps you sleep better. Some menopausal women+ need that help to combat sleeplessness. It’s one of the many symptoms you may experience during this stage of your life cycle

    Exercise can help with a slowing metabolism

    Let’s face it – your mid-section is probably a trouble spot for you. Stubborn belly fat is a problem for many midlife women, even if you’ve never worried about your weight.Physical changes like weight gain happen during menopause because your metabolism slows down. You also lose muscle, and it’s replaced with fat. The changes are natural and slow, so you may not realize it until your pants no longer fit.
    She has a variety of workouts you can try including a 10-minute total body workout you can do at home.

    There are many on-demand fitness programs you can do at home. Try these exercise videos that we think can help women during menopause.

    Work at your own pace, and always consult a doctor before starting a new physical activity.

    Add muscle to help with weight

    Your muscles naturally weaken as you age.

    Inactivity can accelerate the occurrence or severity of lost muscle mass. Muscle burns more calories than fat. So, when you lose muscle, your body doesn’t burn as many calories. That’s one reason you’re naturally more susceptible to gain fat or weight in midlife.

    For menopausal women+, add in a slowing metabolism, and you suddenly struggle with weight gain, even if it’s never previously been an issue. Physical activity is one of the ways you can win this battle. Learn about other ways to prevent or address weight gain.

    By the time you’re in your 60’s, you may be one of nearly three-quarters of women+ who are overweight, half of whom are obese.
     
    In a pausitive health survey, weight gain and a slowing metabolism were the second most commonly reported menopause symptoms.
     
    Also known as a “muffin top” or “menopause belly,” menopausal women often carry a disproportionate amount of their body weight in their midsection. This affects both how they feel and their physical appearance. Plus, concentrated weight in your midsection can increase your risk of cardiovascular disease if the fat that is accumulating is internal and around your organs (visceral fat) rather than just under the skin.
     
    According to data analyzed from the Study of Women’s Health Across the Nation (SWAN) and published in JCI Insight, women saw a 2 to 4-fold increase in fat during the menopause transition. White and Black women had similar outcomes; however, Japanese and Chinese women did not see these increases.
     
    Many believe the cultural differences, specifically related to diet, contribute to the differences in weight and menopausal symptoms for women around the world, especially in Asian countries. They often don’t experience weight gain, and they also report fewer menopausal symptoms than women in the United States.
     
    While healthy eating habits definitely can help reduce the likelihood of developing visceral fat, physical activity that includes cardio and strength training can help control your midsection too.
     
    This extra weight can affect your health by creating inflammation in your body, so take action with physical activity! Given the increased risk of an underlying chronic condition with age, it’s important to talk to your doctor before you begin a fitness regimen, especially if you have been leading a very sedentary lifestyle.
     
    Fitness instructor, Denise Austin, has a muffin top and menopause belly workout for those hard-to-change areas of your body.

    Physical activity helps prevent osteoporosis

    When you strengthen your muscles, you also strengthen your bones, although those changes take longer and are likely less obvious. That’s important to remember as osteoporosis risks increase for menopausal women.
     
     
    While medications can help, exercise is a way to reduce the likelihood of osteopenia (bone thinning), which can progress to osteoporosis, especially if you begin long before peri/menopause. It also provides additional health benefits that medication can’t provide.
     
    Inactivity is a risk factor for osteoporosis because it increases your bone loss. Regular weight-bearing exercise (e.g., walking, dancing, and jogging) and strength (resistance) training (such as lifting weights, push-ups, and squats) help optimize bone health and reduce the risk of osteoporosis. Again, talk to a doctor before you begin a new routine.
     
    The squat and shoulder press are two of the best ways to increase bone density and are great exercises for post-menopausal women.
     
    To increase the intensity of your strength training activities, and get the most bone benefits, focus on resistance training. You can use free weights, weight machines, medicine balls, and elastic resistance bands along with targeted movements. You can even use your own body weight. The extra load helps bone formation.
     
    Researchers believe the benefits are significant enough that resistance exercises alone or combined with other activities may be the best strategy for post-menopausal women looking to improve their muscle and bone mass.
     
    If you already have osteopenia or osteoporosis, your approach to physical activity may need to be tweaked. Here are some exercises you can discuss with your healthcare practitioner that can help you exercise safely.
     
    Keep in mind that some physical activity is better than none. Depending on what you choose, you can improve balance, posture, strength, and muscle mass all at once. These are Pilates exercises that can help a woman with osteoporosis.
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    Fall prevention

    As you age, falls are more common, and these can begin occurring during the menopause journey, particularly in post-menopause. Bone density and posture changes, muscle loss, development of osteopenia/osteoporosis, and changes in your body composition and weight can put you at risk.
     
    Studies indicate women begin experiencing falls as early as their 40’s.
     
    Falls are the number one cause of injury and death in older adults. Falling once doubles your chance of falling again. The risk of injury and falls is also impacted by whether or not you are eating the right healthy foods during the menopause journey, especially vitamin D and C. Eating for bone muscle health is important. The earlier you start the better.
     
    Balance exercises help you maintain stability and reduce your fear of falling. Most balance exercises can be performed using just your own body weight. For example, the Mayo Clinic recommends standing on one foot. Start for a small amount of time and work your way up. Have a chair or wall nearby that you can easily grab if you lose your balance. And if you do happen to fall, doing balance exercises regularly increases the change that any injuries will be less severe.
     
    You can also try standing up from a seated position without using your hands.

    Third, try weight shifts. Stand with your feet hip-width apart and shift your weight from one side to the next. As you shift your weight to one side, lift the other foot off the floor. Hold that position as long as you can, up to 30 seconds.

    A single-leg balance works in a similar way. Once again, start with your feet hip-width apart. Put your hands on your hips, lift one leg up and bend it behind you. Hold it for up to 30 seconds. Once you gain strength, you can add weights and do bicep curls with a dumbbell while balancing on one foot.

    SilverSneakers (a program available at no cost for adults 65+ through select Medicare plans) also recommends standing marches, head rotations, foot taps, and over-the-shoulder walks.

    Tai Chi is the most commonly practiced balance exercise, and a great choice for post-menopausal women. The slow sequence of movements focus on a straight spine, and relaxed breaths.
     
    Pilates is also a great post-menopausal exercise to improve posture and balance, which can minimize the risk of a fall. Pilates can also improve flexibility and mobility. And the focus it places on your core can help strengthen abdominal muscles and help prevent back pain.
    strength training exercise classes

    Types of exercise that can help with the menopause journey

    So, what exercises can you do to stay active? Try these, which range from low-impact to vigorous.

    If you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity. It’s vigorous intensity if you can only say a few words before breathing. Focus on getting your heart rate up, strengthening your body, and stretching. That will improve flexibility, which will make your movements easier both during activity and daily life.

    Vigorous-Intensity Physical Activities

    • Jogging or running
    • Swimming laps
    • Singles tennis
    • Vigorous dancing
    • Biking (more than 10 miles per hour)
    • Jumping rope
    • Intense yardwork (digging or shoveling)
    • Hiking uphill with a heavy backpack
    • High-intensity interval training (HIIT)
    • Vigorous exercise classes like step aerobics or kickboxing
    • Basketball
    • Volleyball

    Moderate-Intensity Activities

    • Walking (at least 2.5 miles per hour)
    • Pickleball
    • Swimming
    • Biking (less than 10 miles an hour)
    • Doubles tennis
    • Active yoga (Vinyasa or power yoga)
    • Ballroom or line dancing
    • Yard work or home repair
    • Water aerobics
    • Exercise classes

    Low-Impact Exercises

    Watch exercise videos for each of these types of activities.

    Get creative and ask a trainer or fitness instructor for modifications if needed. There is an alternative for almost every exercise. For example, if you can’t do traditional yoga, try it in a chair.

    Stretching for flexibility

    While much of the focus is on activities that get your heartbeat up, don’t forget stretching. Do this before and after to prevent stiffness and allow you to maintain flexibility as you age.It’ll also help you with your movement.These are some standing stretches you can try.

    Walking can help improve menopause

    You don’t have to stress yourself out or push so hard you become injured or discouraged. Walking is a great starting point if you are not active.

    Former CDC Director, Dr. Tom Frieden, called walking a “wonder drug.” He added that it,

    “…improves everything you’d like to improve and reduces everything you’d like to reduce.”

    Researchers found that walking may be as beneficial as other types of physical activity for lowering the risk of heart failure, which increases with age. In a study of almost 6,000 women ages 63-99 living in the U.S., walking 3600 steps per day at a normal pace was found to reduce the risk of heart failure by 26%.

    Even if you don’t lose weight walking, it makes you healthier.

    Physical fitness means something different to everyone. Define what it means for you. You don’t need to run a marathon. You may already feel like you’re doing that during the menopause journey because this natural stage of life IS a marathon. Symptoms can last for a decade or more!

    Take small steps and focus on an activity you can sustain and that fits your fitness level.

    Take back your life by moving – cardio, balance, flexibility, and strength training (e.g. resistance bands, dumbbells, a Kettlebell, boxing gloves, or your bodyweight).

    You don’t have to have gym equipment at home or belong to a fitness facility. For example, you can also use your bodyweight. It’s as powerful. Try a plank, push-up, sit-up, squat, lunge, or a wall sit to strengthen your entire body. Research has shown that wall sits are the most effective exercise in reducing blood pressure.

    How much exercise do you need?

    While 150 minutes of exercise a week is recommended, the prevalence of middle-aged women getting enough exercise is low.

    According to the 2020 National Health Interview Study, only 20.4% of females aged 18-64 met the exercise and muscle-strengthening guidelines. Non-Hispanic white women were more likely to meet both guidelines than Hispanic, Asian, and Black women.

    Women are more likely than men to fall short of the recommendations. Family and work commitments and an overall lack of time are thought to be the most common challenges.

    While it’s best to spread the activity out throughout the week, focusing on 3 days a week can minimize injury and fatigue while still seeing health benefits.

    Finding the motivation to exercise post-menopause

    Motivation may also be an issue for post-menopausal women. In animal studies at the University of Missouri, researchers found that female rats lost the desire to exercise because of the lack of ovarian hormones and changes in the brain that process and reinforce messages related to reward, pleasure, activity, and motivation for physical activity.

    The study investigators say the findings confirm previous human evidence.

    The silver lining in all of this — even a little exercise can help maintain metabolic function. With a sedentary lifestyle, you’re four times more likely to develop a metabolic syndrome which can increase your risk for heart disease, stroke, or type 2 diabetes.

    However, researchers at the University of Missouri also found that in low-fit (previously sedentary) post-menopausal women, small amounts of exercise was enough to reduce the risk of metabolic issues. 

    So, focus on increasing your activity even if it’s not intense. Doing something is better than nothing. When possible, take the stairs instead of the elevator. Join a group fitness class or go for a walk. And once you start to move more, you’ll start to feel better nad move even more.

    Meeting fitness goals by staying accountable

    Working out at the gym is a great way to hold yourself accountable, especially if you join a fitness class. Many people are more likely to follow through with their fitness plan and goals. The class meets regularly, and it automatically sets your workout schedule.

    Plus, it can improve how you feel, beyond the physical health benefits. A study published in The Journal of the American Osteopathic Association showed group fitness classes lessened perceived stress and increased physical, mental, and emotional quality of life compared with physical activity performed alone.

    You can also find an accountability partner or group to participate in physical activities. You’ll motivate each other, especially if one of you makes a thousand excuses not to get up and move!

    If you don’t have an accountability partner, join an online community. EverWalk is the biggest walking initiative in American history.

    Diana Nyad and Bonnie Stoll founded the community. In her 60’s, Nyad trained with Stoll, to become the first person to swim from Cuba to Florida. Now, she’s focused on getting America to walk outside.

    Free workouts with Silver Sneakers 

    If you’re over 65, SilverSneakers allows you to work out for free when you’re on a participating Medicare Plan. The fitness programs are all on-demand. You can also get access to more than 14,000 gyms and the fitness programs they offer at no charge.

    They also have several exercises you can try in your own home, using your bodyweight. These include seated exercises, strength training exercises on the floor, and stretching movements.

    Move more and feel better

    As you age, movement is more important than ever. Listen to your body and do what’s possible based on your fitness level and physical condition. Always talk to a doctor first.

    Physical activity can help with weight gain and improve your overall quality of life during the menopause journey. Researchers found long-term benefits in a survey of middle-aged womentwo years after they completed a 4-month regimen of walking and yoga. The women experienced an increase in physical self-esteem from completing the exercise, and they also experienced a decrease in menopausal symptoms over 2 years.

    The findings are not surprising because exercise lowers stress and makes you feel better. Mind-body activities like yoga, Yoga Nidra, and Tai Chi are powerful. They can also lower stress and improve your quality of life.

    Finally, mix up your routine. You won’t get bored, and you’ll be more likely to get the 150 minutes of physical activity you need each week. Exercise today to make a change for the better tomorrow!

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    5 Yoga Poses with a Chair | SilverSneakers [YouTube]

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