Women and exercise
Exercise is incredibly important for women during the menopause transition due to the significant hormonal changes that occur during this phase of life.
Why should women exercise?
These changes can lead to various health challenges:
- Muscle mass loss
- Weight gain
- Osteoporosis risk
- Cardiovascular risk
- Blood sugar fluctuations
Additionally, menopause can affect mental health, causing stress, mood swings, and cognitive issues like brain fog.
Strength training is highly beneficial for women going through menopause.
It helps in several ways
From your muscles and bones to your heart, blood sugar and mood.
Maintaining or increasing muscle mass
Hormonal changes can lead to a loss of skeletal muscle mass and strength, but strength training can counteract this, helping women stay strong and physically capable.
Preventing bone loss (osteoporosis)
Women can lose up to 10% of their bone mass in the first five years after menopause. Strength training helps maintain, and can even improve, bone density, which may reduce the risk of fractures.
Managing weight
Women often gain weight during perimenopause, on average around 1 to 1.5kg a year according to the British Menopause Society. Exercise, especially strength training, can help maintain muscle and support a healthy weight.
Protecting cardiovascular health
The risk of cardiovascular disease increases during menopause. Regular exercise strengthens the heart and circulatory system, which helps reduce this risk.
Improving mental health
Exercise releases endorphins, which can help alleviate stress, mood swings, and symptoms of brain fog commonly experienced during menopause.
Managing blood sugar levels
Exercise helps regulate blood sugar, making it easier to manage or prevent conditions like diabetes.
Overall, strength training during menopause supports physical health and contributes to emotional and mental well-being, providing women with a strong foundation to navigate this transitional phase.
This page is general information, not medical advice. If you have a health condition or take regular medication, check with your GP before starting a new exercise programme.
Sources: British Menopause Society, Weight gain and menopause · Better Health Channel, Menopause and osteoporosis
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