Exercise & Menopause

Everyone knows that exercise is essential for overall health, but finding a routine that fits your lifestyle, body, and stage of life can be challenging. This becomes even more crucial during the menopause transition, when regular movement is key to maintaining muscle mass and preventing weight gain, particularly around the belly and trunk. With declining estrogen levels, women are more prone to accumulating visceral fat, a dangerous type of fat that builds up around internal organs and is linked to inflammation and poor metabolic health.

According to the Mayo Clinic Women’s Wellness Journal, regular exercise during menopause offers several benefits:

• Strengthens bones
• Reduces the risk of cancer
• Lowers the risk of diabetes and heart disease
• Helps prevent weight gain
• Improves mood and reduces menopausal symptoms like anxiety and irritability

So, what exercises should menopausal women focus on? The good news is there are many ways to move your body, and the key is finding what works best for you. The Centers for Disease Control (CDC) recommends at least 150 minutes of moderate-intensity exercise per week, spread out over several days. During moderate-intensity activities, you should be able to talk but not sing.

Here are some great options:

• Strength training (weightlifting, resistance bands)
• Aerobic exercise (walking, running, biking, swimming
• Stretching (yoga, Pilates)
• Stability and balance training (yoga, resistance training, Barre classes) 

Since women lose about 1% of muscle mass per year after age 30, maintaining muscle through strength training is critical to prevent muscle loss being replaced by fat. Dr. Mary Claire Haver, author of The New Menopause, emphasizes walking with a weighted vest as an excellent way to combine aerobic exercise with strength training. She suggests gradually increasing the vest's weight to about 10-12% of your body weight to enhance bone and muscle strength.

Walking is another excellent option. Research shows that taking 7,000 steps a day can reduce overall mortality risk. The best part? Walking is free! You can track your steps using fitness trackers like Apple Watches, Garmin, or even your smartphone. Building a simple habit of regular walking can also improve cardiovascular health, reduce stress, and boost mental well-being.

TOP TIPS TO KEEP MOVING

1. Set an alarm to stand do 10 squats each hour 
2. Trouble finding 30 minutes for a walk? Try three 10 minute walks 
3. Try this midday mini workout at lunch time: 
• 10 wall push-ups 
• 10 squats 
• 10 slow marches in place, knees up to waist height 

Beyond traditional forms of exercise, it's important to incorporate movement into daily routines. Even small, simple actions throughout the day can make a big difference. For example, you can do air squats while waiting for your coffee to brew, walk around the house during phone calls, or do lunges as you move from one room to another. Taking short walks after meals is also a great way to aid digestion and manage blood sugar levels. In fact, studies suggest that light movement post-meal can help reduce blood sugar spikes, which is especially beneficial for women at higher risk of diabetes during menopause.

The goal is to avoid sitting for prolonged periods. If you have a sedentary job or lifestyle, set reminders to get up every hour and stretch or move around. Whether it’s a 10-minute brisk walk or a few bodyweight exercises, these small breaks add up over time and contribute to better overall health. Remember, all movement is good movement, and making it a consistent part of your daily routine will bring long-term benefits for your physical and mental well-being.

Links: 

https://newsnetwork.mayoclinic.org/discussion/womens-wellness-fitness-tips-for-menopause/

https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

https://thepauselife.com/pages/the-new-menopause-book