The menopause brings many changes, from hormonal changes to reduced energy levels, weight gain, altered mood, and joint and muscle pains. While this transition can feel challenging, exercise can help you take control of your wellbeing and reduce some of these symptoms.
What Changes During Menopause?
As oestrogen levels decline, women experience a faster loss of bone density, changes to their metabolism, and changes in blood sugar regulation. These shifts can increase the risk of osteoporosis (weakened bones), joint pain, and fatigue – but exercise can make a significant difference.
The Benefits of Exercise
- Preserves muscle and supports metabolism
Strength training helps maintain lean muscle mass, which is essential for strength, long-term weight management. - Protects bone health
Resistance training and weight-bearing exercise stimulates both bone growth and retention, reducing the risk of fractures as we age. - Improves joint health and reduces aches
Stronger muscles support joints, often easing stiffness and discomfort. - Supports blood sugar and hormonal health
Strength training improves insulin sensitivity and metabolic health – potentially reducing the risk of developing type 2 diabetes and a change in body shape. - Boosts mood, confidence, and sleep
Exercise can reduce the symptoms of anxiety, improve sleep, and increase confidence in your body. - Improves balance and everyday function
Balance and strength training helps with posture, balance, and daily tasks, including reducing fall risk as we age.
Common Myths
Strength training won’t make you bulky, isn’t unsafe, and doesn’t replace cardio – it complements it. When done correctly, it’s one of the safest and most beneficial forms of exercise at any age and is often the most overlooked type of exercise.
Getting Started
Government activity guidelines recommend 150 minutes of moderate activity a week, or 75 minutes of vigorous activity. Moderate activity could be as little as a brisk 30 minute walk a day.
The guidelines also recommend two strength sessions a week. These can start with bodyweight exercises, but for combatting the effects of the menopause progressing to added resistance with weights or bands is ideal. This puts gentle stress on the bones and muscles, making them stronger and increasing how resilient you are to injuries.
Menopause isn’t a decline in your health and wellbeing; it’s just a transition. Whilst the symptoms can be quite unpleasant and may have long term ramifications for your health, there are things you can do about it. Exercise is one of the most important ways to promote greater health and wellbeing for your future after menopause allowing you to live a more active lifestyle.
If you are interested in exercising to strengthen your bones, maintain your weight and set yourself up for an active healthy future, why not try our clinician-led Strength and Balance sessions. They will take you step-by-step through the process of strength training and getting fitter. To find out more information get in touch. Book an appointment online.
