Menopause and exercise: Experts share what works
Hot flashes and night sweats tend to dominate conversations about menopause, but some of the most important changes are harder to see—muscle slowly gives way to fat, bones lose density and the body needs fewer calories to get through the day.
Menopause brings significant changes to a woman's body, including muscle loss, fat gain, and decreased bone density. Experts agree that regular exercise is crucial for managing these changes. During perimenopause and menopause, the body's metabolism slows, and it burns fewer calories at rest. Additionally, the body becomes less efficient at processing starches and fats, leading to weight gain and loss of muscle even with consistent diet and exercise habits.
Dr. Lysa Charles, an orthopedic surgeon, explains that postmenopausal women are five times more likely to gain weight around the belly, which can increase the risk of type 2 diabetes, high blood pressure, heart disease, cancer, and osteoporosis. While exercise cannot eliminate all symptoms of menopause such as hot flashes, vaginal dryness, or memory lapses, it can improve sleep, self-confidence, and reduce stress and anxiety. This is due to the release of endorphins, which are feel-good hormones.
A combination of strength training, flexibility, and cardio is recommended for optimal results. Strength training helps burn more calories at rest, keeps bones strong, and can be achieved with weights that are challenging but manageable. For cardio, aim for at least 150 minutes of moderate activity per week, which can include brisk walking, jogging, or using an elliptical machine. High-intensity interval training (HIIT) is another option, involving short bursts of faster activity mixed with regular activity.
Balance exercises, such as yoga and tai chi, are also beneficial for maintaining bone density and reducing the risk of falls and hip fractures. Joint protection is important, as knee and hip arthritis become more common after menopause. Gentle exercises like walking, cycling, and swimming are recommended, as well as avoiding high-impact activities like jumping and twisting.
Starting a new exercise routine does not have to be overwhelming. Walking more and setting achievable goals, such as increasing daily steps with a fitness tracker, can be a good starting point. Strength training workouts can be found through online videos or personal trainers who specialize in women's fitness. Joining fitness classes or specialized centers for Pilates or yoga can also provide motivation and support.
Overall, consistency and gradual progression are key to making exercise a sustainable part of menopause management.
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