Places Pointer: Exercise and menopause
Understanding how exercise benefits menopause and how our Move through Menopause programme can help
Staying active during menopause
Menopause can be a physically and mentally tough time for many. Symptoms ranging from hot flashes, sleep problems, mood swings and anxiety to weight gain as well as muscle and joint pain can make it tricky for someone to stay active and comfortably go about their day-to-day life.
But it’s important to realise that while it can sometimes feel like a slog to get active (especially if you’re already feeling low on energy), even low-impact exercise can alleviate many menopause symptoms. And paradoxically, it’s likely to boost not deplete your energy levels too.
Even if you’re yet to reach menopause and you’re experiencing perimenopause, it’s still a key time to learn how exercise and menopause can come together for the better.
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Strength training for menopause
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.
Weight training for menopause could consist of:
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introducing kettlebells, dumbbells, barbells or other weights into your workout routine
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using resistance-based machines in the gym, such as the leg press or lateral pulldown machine
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doing exercises using your own bodyweight – 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:
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dancing
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cycling
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running
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HIIT-style (high-intensity interval training) workouts
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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 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:
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Yoga
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Tai chi
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group workout classes that combine all three of the above, such as Les Mills’ BODYBALANCE which you can do at many of our centres.
‘Move through Menopause’
With our expert-led Move through Menopause course, you can stay strong, energised and in control throughout perimenopause and menopause.
Endorsed by our partners, Menopause Movement, this 12-week course gives you expert knowledge and guidance to navigate this challenging life phase successfully. Weekly attendance focuses on guided exercise sessions, with the chance to be part of a like-minded Community learning about symptom management, hormones, nutrition and mental health.
The course also includes a 12-week Premium Membership, giving you unlimited access to our centre facilities and also our Virtual Studio via the Places Leisure app.
We’ve already helped hundreds of People to embrace exercise for a better menopause, so why not join them and start feeling your best?
Pilates and menopause: is Pilates good for menopause symptoms?
Pilates is an excellent way to manage menopause symptoms. It helps with mobility, strength (particularly core strength), balance and flexibility, and because it’s a low-impact, low-intensity workout it’s suitable for People of all ages and abilities.
Here’s how Pilates can help:
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Mobility – Encourages a greater range of motion to help support suppleness and mobility.
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Balance – Improves muscle imbalances and poor posture caused by hormonal changes.
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Flexibility – Helps to improve flexibility worsened by declining oestrogen levels.
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Muscle and bone strength – Load-bearing exercises such as standing lunges and planks with leg extensions can help reclaim lost bone density and muscle mass.
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Core strength – Targeting the core muscles (abdominal muscles, back muscles, and pelvic floor), helps to regain strength and stability.
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Joint support – Low-impact exercises and mat work are perfect for gently strengthening joints.
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Mental wellbeing – An emphasis on breathing and mindfulness can help alleviate stress and anxiety, common in menopause.
Lots of our leisure centres offer Pilates classes. Find a centre near you.
Exercises to avoid during menopause
Because decreased oestrogen levels during menopause lead to a reduction in lean muscle mass, if you want to maintain body strength and definition your menopause exercise plan should ideally include some form of strength training.
But that doesn’t mean you should avoid other exercise, such as cardio, which – as we’ve already explained – is important for good heart health and cholesterol levels.
The best menopause workout plan for you will be one that you enjoy and that you’re physically capable of doing. So, if you hate cycling, try swimming instead. Or if you have weak joints, substitute a high-impact exercise like running with a low-impact one like the elliptical. It’s all about making the right choices for you.
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 customise a workout programme for you.
If you don’t want to start working out solo, exercising with a friend can be really helpful. Our group workout classes can help with many menopause symptoms, from sleep disturbances to mood changes and stress.
If you’re considering trying weight lifting for menopause, a personal trainer could help you to find your feet around the weights section and to develop the correct form and technique. Many of our centres offer a range of personal trainers who are all qualified and have different specialisms, including women’s health. Look out for their profiles on the Profile Boards in our centres to find out which trainer is best-placed to support your fitness journey.
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)
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