We are frequently advised to exercise by healthcare professionals to help with the symptoms and effects of the menopause (including perimenopause and post menopause). What we are less informed of, is why this is beneficial, and which exercises we should be engaging in. As we begin to go through the menopause, we have many varying symptoms long before we realise what is going on. Only a third of women are certain what is going on with their body. Unfortunately, this is largely due to a lack of awareness and embarrassment.

Maybe you've noticed that your body doesn't quite feel the same anymore. Your strength has changed, your energy isn't what is used to ber, your sleep is all over the place, or you're suddenly finding that exercise feels harder than it once did.

As our Oestrogen changes as we approach menopause, many functions of body also change. As a part of this changing level in our hormones, we begin to lose bone mass and our bones can become weaker and brittle.

Exercise plays an integral part of bone health. The right combonation of exercise depends on your current health, symptoms, fitness and experience. All of the below can be adapted to everyone, as we all have different abilities.

Weight-bearing 

Weight-bearing exercises such as walking, dancing, hiking etc. can help maintain bone density by placing gentle stress on the bone. These exercises are particularly important in helping to combat the natural decline in bone strength.

These exercises also support muscle maintenance. We tend to lose muscle mass as we age in a process called Sarcopenia. The larger muscles in the legs are impacted first. Weight-bearing exercises help to preserve strength, mobility and independence. 

Strength and resistance 

Strength and resistance training (Including bodyweight exercises) will preserve muscle mass As well as supporting balance. 

Strong muscles reduce the risk of falls and fractures. They also protect our bones, improve posture and help to maintain our independence. 

Cardiovascular exercise 

Cardiovascular exercises such as cycling, running, Cross-trainer, etc. lowers the risk of cardiovascular disease, which is a risk post-menopause, this is because oestrogen offers some additional protection during reproductive years.  There are other factors that also increase this risk such as a parent with CVD, being overweight, smoking etc. 

As well as reducing the risk of CVD, cardiovascular exercise increases energy levels, boosts mood and enhances the quality of sleep.

Balance and Flexibility

Balance and flexibility exercises such as yoga, pilates and Thai-Chi encourage the body to be challenged in a way the above methods don't. These exercises also help with preventing the risks of falls and also ensures if we do fall, we are strong enough to be able to help ourselves back up again.

Are there any exercise types to avoid?

Those with Osteoporosis or low bone density should avoid High Intensity exercises. This is because these exercises put additional force on the bones and can result in additional pain and symptoms. As always, consult with a healthcare professional as we are all different. If you love high intensity exercises and don't have either of the forementioned, then keep enjoying it!!

How to fit all of the above into your week

Understandably, the above looks like a lot to try and fit in each week. You don't have to do everything all at once. If you are currently doing very little exercise, start with what feels manageable for you and build from there. Two short strength sessions a week can be a fantastic place to start. Minimising the amount of time spent sedentary to break up periods of inactivity. Finding a hobby or a local class that you enjoy will also help to keep social too!

If you're going through perimenopause or menopause and you are unsure where to start with exercise, you don't have to figure it out alone. I work with women to build strength, confidence and a sustainable approach to exercise that works around their individual needs.