Hi
October is widely recognised as Menopause Awareness Month, a time to shed light on the experiences and health challenges faced by women going through this natural phase of life. Menopause, typically occurring between the ages of 45 and 55, marks the end of a woman’s menstrual cycles, accompanied by a variety of physical, emotional and mental changes. While this transition is
different for every woman, fitness and physical activity play a crucial role in managing symptoms, boosting overall health and improving quality of life during and after menopause.
Understanding Menopause
Menopause is a biological process. It occurs when the ovaries reduce the production of oestrogen and progesterone, two key hormones involved in regulating the menstrual cycle. This hormonal shift can lead to a number of symptoms such as:
- Hot
flashes and night sweats
- Weight gain, particularly around the abdomen
- Mood swings, anxiety, and depression
- Joint pain and stiffness
- Sleep disturbances
- Decreased bone density (increasing the risk of osteoporosis)
While the intensity and duration of these symptoms vary, many women find that lifestyle changes, particularly around fitness and exercise, can help manage and even reduce these effects.
How Fitness Can Help
Manage Menopause Symptoms
Staying active is one of the most effective ways to manage the symptoms of menopause and protect long-term health. Here are several reasons why fitness is essential during this phase:
1. Weight Management and Muscle Strength
One of the most common complaints during menopause is weight gain, particularly around the midsection. Due to changes in hormone levels and the symptoms that may bring, women may find it
harder to maintain their pre-menopausal weight. Regular physical activity, particularly strength training and resistance exercises, can help maintain muscle mass and boost metabolism, making it easier to manage weight.
Incorporating exercises like weight lifting, bodyweight exercises, or using resistance bands can also prevent the loss of muscle mass, which naturally declines with age.
2. Bone Health
With the drop in oestrogen levels during
menopause, women are at a higher risk of osteoporosis - a condition where bones become weak and brittle. Weight-bearing exercises such as walking, running, dancing and resistance training can help strengthen bones and reduce the risk of fractures.
Even low-impact exercises like yoga or Pilates can enhance bone density while improving balance and coordination, which is essential for fall prevention as we age.
3. Heart Health
The decline in oestrogen
during menopause can increase the risk of cardiovascular disease. Aerobic exercises like swimming, cycling, brisk walking, or jogging are excellent for keeping the heart healthy. These activities improve circulation, reduce blood pressure and help maintain healthy cholesterol levels, all of which are important for preventing heart disease.
4. Mental Health and Mood
Mood swings, anxiety and even depression are common during menopause, largely due to
hormonal fluctuations. Regular exercise releases endorphins - natural mood lifters that reduce stress and anxiety.
Activities like Pilates, yoga, tai chi and meditation combine physical movement with mindfulness, helping to calm the mind, reduce stress and promote emotional stability. These practices can also improve sleep quality, addressing the sleep disturbances that many women experience during menopause.
5. Reducing Hot Flashes
While there’s
no guarantee that exercise can completely eliminate hot flashes, studies suggest that women who exercise regularly may experience fewer or less severe hot flashes. This could be because physical activity helps regulate the body’s temperature and improves overall circulation.
6. Increased Energy Levels
Fatigue can be a persistent issue during menopause. Regular physical activity, especially moderate aerobic exercises like walking or cycling, can boost
energy levels and reduce feelings of sluggishness. Exercise helps by increasing the flow of oxygen to the muscles and organs, which leads to better energy efficiency.
Finding the Right Exercise Routine During Menopause
The key to reaping the benefits of fitness during menopause is consistency. However, the type of exercise you choose should align with your personal preferences, fitness level and any health conditions you may have. Here are
some types of exercise that are particularly beneficial for women going through menopause:
- Strength Training: Lifting weights, using resistance bands, or bodyweight exercises like push-ups and squats can help preserve muscle mass and boost metabolism.
- Cardiovascular Exercise: Activities like swimming, cycling, walking and dancing improve heart health and help maintain a healthy weight.
- Flexibility and Balance Training:
Pilates and Yoga are excellent for improving flexibility, balance and mental well-being, reducing the risk of falls, and easing joint pain.
- Low-Impact Exercises: If joint pain or stiffness is an issue, consider low-impact options like swimming or using an elliptical machine. These activities are gentle on the joints while still providing cardiovascular benefits.
Overcoming Common Barriers
Starting or maintaining a fitness
routine during menopause can come with challenges. Fatigue, joint pain, or emotional ups and downs may make it hard to stay motivated. Here are some tips to keep fitness a priority:
- Set Realistic Goals: Start small, with short walks or 10-minute exercise sessions, and gradually build up your stamina.
- Listen to Your Body: It’s important to respect your body’s limits. If you’re feeling fatigued or sore, opt for lighter activities like stretching
or Pilates instead of pushing through pain.
- Create a Support System: Joining fitness classes online and in person or walking groups can provide both accountability and social support, helping to make exercise a more enjoyable experience.
- Focus on the Benefits: Remember the positive effects that exercise can have on both your physical and emotional well-being. Even on days when motivation is low, a short workout can make a difference in your mood
and energy levels.
Conclusion: Embracing Fitness During Menopause
Menopause is a significant life transition, but with the right approach to fitness, women can continue to live vibrant and healthy lives. October’s Menopause Awareness Month is a reminder to pay attention to the body’s changing needs and prioritise health, especially through physical activity. Whether you’re looking to manage weight, protect your bones, or boost your
mood, exercise is a powerful tool for navigating menopause with strength and confidence.
By staying active, women can not only manage the symptoms of menopause but also protect their long-term health, ensuring they remain strong, resilient and empowered through this new chapter of life. So, let’s embrace October as a time to spread awareness about menopause and encourage every woman to find her path to fitness and well-being.
Personalised Support
& Free FB Group
If you’re looking for personalised support on your fitness and wellness journey, I’d love to work with you! 💪 You can choose from one-on-one personal training sessions either in person or online, where I’ll create a customised plan to help you feel your best. If group training is more your style, join my in-person LIFT sessions for a small group weight training experience designed specifically for women! 🏋️♀️ You
can also join my online Pilates classes, or visit my in-person Pilates classes for a more hands-on approach. Plus, don’t forget to join my Free Facebook Group Fitness After 40 - FREE GROUP which I am reviving this month! Join me for live weekly calls
where I offer tips and advice. Contact me today at nicolacarless@aol.com to get started on your journey!
Love,
Nicki xx
