Which Exercise is best during Menopause?

Menopause marks a significant milestone in a woman’s life, signalling the end of menstruation and fertility. Whilst we commonly consider menopause to be the end of our reproductive life, it is so much more than this. New research by Dr. Lisa Mosconi, in her new book The Menopause Brain, reveals that the menopause transition is as much about our brains as it is about our ovaries! It is a significant neuroendocrine transition. While it brings about changes in hormones and bodily functions, one thing remains constant: the importance of staying active. Exercise during menopause isn’t just about physical fitness; it’s a powerful tool for maintaining overall health and well-being.

Heart Health and Cardiovascular Fitness:

With fluctuating hormones, perimenopause can brings changes in cholesterol levels and an increased risk of heart disease later in life. Did you know that heart disease is the number 1 killer of women with 1 in 3 women dying from cardiovascular disease every year. Regular exercise plays a vital role in managing these risks by improving cardiovascular health. Aerobic exercises like brisk walking, cycling, skipping and, swimming help strengthen the heart, lower blood pressure, and improve circulation. By engaging in cardio exercises, women can reduce the risk of heart disease and maintain a healthy heart throughout menopause and beyond. 

Top tip: start with something you enjoy for 10 to 15 minutes and build it up. This ‘movement snacking’ is a great way of fitting exercise into our busy lives.

Strength Training for Bone Density and Muscle Mass:

As women age, they become more susceptible to osteoporosis, a condition characterised by weakened bones. Menopause accelerates bone loss due to declining oestrogen levels; we lose much of our bone density during perimenopause as we lose the protection offered by oestrogen. However, incorporating strength training into your exercise routine can help combat this. Weight-bearing exercises such as lifting weights, using resistance bands, or performing bodyweight exercises like squats and lunges stimulate bone growth and increase bone density. Additionally, strength training helps preserve muscle mass, which naturally declines with age, and promotes better balance, reducing the risk of falls and fractures later in life. It is also a wonderful antidote to anxiety and low mood so often experienced by women during this stage of life. 

Yoga for Flexibility and Mental Health:

Menopause brings not only physical changes but also emotional and mental shifts. Mood swings, anxiety, and depression are common experiences during this time. Yoga, with its focus on gentle movements, breathing techniques, and mindfulness, offers a holistic approach to addressing these challenges. Regular practice of yoga enhances flexibility, relieves achy joints and muscles, and improves body awareness. Moreover, the meditative aspect of yoga promotes mental clarity, reduces stress, and uplifts mood, making it a valuable tool for managing the emotional rollercoaster of menopause.

Top tip: increase daily physical activity. For example, walking to work (if possible) or taking the stairs rather than the lift. Combining physical activity with 2-3 exercise sessions per week, you will start to feel the difference both mentally and physically. 

In brief, menopause is a natural phase of life that brings its own set of challenges and changes. However, with regular exercise, women can navigate this transition with strength and resilience. Whether it’s cardio for heart health, strength training for bone density, or yoga for mental well-being, staying active offers a myriad of benefits that extend far beyond physical fitness. It’s time to prioritise movement and nurture our bodies and minds through exercise. Together, let’s thrive through menopause and beyond, embracing the power of movement every step of the way.