Menopause is defined as the permanent cessation of menstruation, occurring twelve months after a woman’s final menstrual period. This usually occurs between the ages of 45 and 55. Menopause can occur naturally due to hormonal changes, or as a result of surgery or cancer treatment.
Perimenopause is the period leading up to menopause. This phase can last anywhere between one and six years, depending on the individual. During this time, women may experience a range of physical and emotional changes due to fluctuations in hormone levels.
Common symptoms during this time can include:
- hot flashes and night sweats
- headaches
- sleep disturbances
- muscle and joint pain
- pain during intercourse
- mood changes
- forgetfulness
- brain fog
During this stage of life, maintaining overall health and wellbeing is important to help minimise the symptoms of perimenopause and menopause. Practising mindfulness, maintaining a healthy diet, staying well hydrated and engaging in regular physical activity (both aerobic and strength-based) can all help reduce the impact of these hormonal changes.
Why Exercise?
During perimenopause and menopause, hormone levels continue to change. These changes can increase the risk of developing conditions such as osteoporosis, cardiovascular disease and incontinence.
To help reduce these risks and support long term health, it is important to participate in regular physical activity.
Regular exercise has been shown to improve:
- sleep quality
- muscle and bone strength
- mental health
- cardiovascular health
What Form of Exercise is Recommended During Menopause?
A combination of aerobic exercise, strength training and stretching is recommended during menopause.If you are not used to high impact aerobic exercise, consider starting with lower impact activities such as walking, swimming or bike riding rather than higher impact options like running.
Including some Zone 2 exercise as part of your aerobic routine can also be beneficial. Zone 2 exercise refers to activity performed at an intensity where you can still hold a conversation, but speaking in full sentences may feel slightly challenging. Walking and bike riding are often great ways to achieve this level of exercise.Strength training becomes particularly important as we approach menopause and beyond, as it helps reduce the rate of muscle and bone density loss. A common example of strength training is lifting weights, which we recommend undertaking under the guidance of a Physiotherapist or experienced Personal Trainer.
