Why exercise is important for the menopause
Menopause can be a difficult time for many women. It can be hard to feel your best with symptoms like hot flushes, anxiety, sleep problems and weight gain. Although exercise may feel like the last thing that you want to do when you are struggling with menopause symptoms, it can help to counteract some of the specific changes that are going on in your body.
Benefits of physical activity on the menopause
Control weight gain
Regular exercise can help increase muscle mass and lower fat, which can sometimes increase around the menopause.
Boost your health
Lower estrogen levels after menopause increase your risk for some diseases, including heart disease, osteoporosis and stroke. Exercise can lower your risk.
Improve sleep
Sleep disruptions are common around menopause, but exercise can help you avoid them. Just be sure your workout isn’t too close to bedtime.
Improve your mood
Physical activity can reduce your risk for depression and anxiety. Exercise also promotes endorphins, the feel-good hormones, helping to alleviate mood changes.
Protect your bones
Regular exercise can maintain and strengthen your bones, which can help prevent osteoporosis, and also help alleviate some of those joint aches.
Exercises that can help
You should aim to exercise your heart (cardio), strengthen your muscles (weight training), and stretch for flexibility.
It is recommended that healthy women take part in 150 minutes moderate intensity exercise per week. This should include a mix of cardiovascular exercise with at least two strength-building sessions, such as weightlifting. So, this could be 30 minutes of exercise, five times a week.
Find out more about how specific types of exercise can help during the menopause.