How can menopause affect exercise?

Menopause can be a physically and mentally tough 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 stay active and 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 menopause symptoms.

Even if you’re yet to reach menopause and you’re experiencing perimenopause, it’s still a vital time to learn how exercise and menopause can come together for the better!

Jump to:

• Exercises to help bone density
• Exercises to boost heart health
• Exercises to support mobility
• Have you heard about Move through Menopause?
• What to do if you’re new to exercise

 

Exercises to help bone density

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!

Studies have also shown that doing strength training can also 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

 

Exercises to boost heart health

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 reduce the risk of high blood pressure too. That’s why cardio, which is any exercise that gets your heart pumping, is important to prioritise.

Low mood and sleep troubles may also be alleviated with cardio, as 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!

 

Exercises to support mobility

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 centresMove through Menopause is an expert-led course designed to aid People with the knowledge and tools to navigate menopause confidently.

Have you heard about Move through Menopause?

Move through Menopause is an expert-led course designed to aid People with the knowledge and tools to navigate menopause confidently.

Endorsed by our partners, Menopause Movement, the 12-week course has already helped hundreds of women improve their menopause experience! In weekly sessions, participants can expect guided exercise sessions as well as discussions on symptom management, hormones, nutrition, and mental health.

Stay active, meet a like-minded Community, manage symptoms, and feel your best!

Find out more here

 

What to do if you're new to exercise

If you’re still finding your feet when it comes to getting active, don’t sweat it!

If you’re new to one of our gyms, we have inductions available to book where one of our instructors can give you a tour of the gym floor, show you some equipment, and even write you a workout programme.

If you don’t want to start working out solo, exercising with a friend can be really helpful. There are many menopause symptoms, such as sleep quality and stress, which group exercise classes can help with.

Many of our centres also offer a range of PTs who are all qualified and have different specialisms, some including women’s health. Look out for their profiles on the Profile Boards in our centres, which gives you information about each one!

 

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)