During midlife, exercise becomes especially important for everyone. Not only does it help combat the natural decline in bone strength and muscle mass that comes with age but it’s also vital to maintain great heart health and mental well-being.
For women, the months or years which lead up to menopause (perimenopause) and those beyond (post- menopause) are critical phases for long-term health. Hormonal fluctuations may affect your whole body in unexpected ways – such as low mood, anxiety, weight gain, joint pain or pelvic floor issues – and you might not even realise that these are symptoms of menopause.
Exercise really helps to combat many of these mental and physical challenges, making it an essential part of your overall health strategy. As a Women’s Health Physiotherapist I can’t stress how important it is to exercise consistently through menopause and beyond.
How much exercise is best during menopause?
We should all be aiming to exceed two and a half hours (150 mins) of exercise per week. This helps trigger the positive hormonal changes that lower the risk of many chronic diseases associated with ageing and a sedentary lifestyle, such as high blood pressure, diabetes, osteoporosis, depression and even dementia.
However, most of us aren’t doing nearly as much exercise as we should be and women over 40 are the least likely to work out regularly, with many not exercising at all.
Based on my experiences working with women just before and after menopause, there are lots of reasons why some struggle to exercise consistently, even knowing it would help them. Some common themes include:
- Dealing with an injury.
- Putting on weight and losing body confidence.
- Poor sleep.
- Leaking urine or pelvic organ prolapse.
- Experiencing generalised joint pain.
Some women have bad memories of PE classes at school and don’t feel great about squeezing back into Lycra after having children. Some don’t enjoy going to the gym and haven’t found another way to exercise that they do enjoy. Some just feel like they have zero ‘get up and go’ anymore.
I can assure you that exercise comes in many forms and as a physiotherapist I really enjoy identifying and encouraging the right type of exercise for every individual. In fact, let’s not call it exercise at all but rather daily physical activity … such as briskly walking the dog, or taking the kids to school on foot or by bike, or climbing the stairs at work rather than calling the lift. Weaving bursts of physical activity into our everyday lives this way means we reap the benefits of exercise, even when we are super busy.
There’s also strength (and motivation) in numbers. Working out with a friend or in a group gives a sense of shared purpose and support. You’re far more likely to be consistent if you have made a commitment with a friend and you’ll have more fun in the process too!
And if you are experiencing an issue with your bladder, pelvic organ prolapse or pelvic floor weakness that’s holding you back, then an appointment with a Women’s Health Physiotherapist to help you improve or resolve these symptoms might be really lifechanging.
What is the best type of exercise for menopausal women?
Exercise is one of the most effective ways to manage the various changes during and after menopause, enhancing both your physical health and emotional well-being.
As a women’s health physiotherapist, I recommend a balanced and varied approach including the following elements:
1. Strength training
Declining oestrogen levels contributes to a loss of muscle mass (sarcopenia) and bone density, increasing the risk of fractures. Strength training using body weight, resistance bands or weights helps to maintain muscle mass, strengthen bones and boosts metabolism. Aim for 2-3 times per week focusing on the main muscle groups.
2. Weight bearing cardio
Heart health becomes a priority post-menopause, as cardiovascular risks rise. Weight bearing activities such as brisk walking, jogging, dancing or hiking not only keep the heart strong but also helps maintain bone density.
3. Pilates and Yoga
Both these forms of exercise are great for our restoration, mind-body connection and relaxation which can really help manage stress and improve general well-being.
Some Women’s Health physiotherapists are also specially trained to help women during this transition. At our Physiotherapy clinic in Cambridge, we offer an individualised menopause consultation and check-up to help women find the right type of exercise routine for their symptoms, goals and lifestyle.
We offer both mat and reformer pilates to help you improve core and general strength, balance, coordination, bone health, pelvic floor awareness and mobility. Or if you want to learn how to confidently lift weights with safe and precise form, we can help you there as well!
If you’d like to arrange a Menopause Check with me or one of our Women’s Health team, please don’t hesitate to call us on 01223 914140.
Blog written by Kate Cameron, our highly experienced Women’s Health Physiotherapist, Clinical Reformer Pilates Instructor and Menopause Movement Specialist.
