Menopause is defined as the permanent cessation of menstruation, twelve months after the final menstruation period. This usually occurs for women between the ages 45-55 years old. Menopause can happen due to changes in hormone levels or after surgery or cancer treatment.
Perimenopause is the period of time prior to reaching menopause. This period can last between one and six years depending on the individual. During this time, women can experience changes to their body and emotions due to a change in the hormones in the body.
This can include:
- hot flashes and night sweats;
- headaches;
- sleep problems;
- muscle and joint pains;
- pain during intercourse;
- mood changes;
- forgetfulness;
- brain fog.
During this phase of life it is important to maintain general health and wellness in order to minimise the symptoms of menopause and perimenopause. Practising mindfulness, keeping a healthy diet and remaining hydrated as well as regular physical activity (both aerobic and strength) can all play a part in reducing the impact of these hormonal changes.
Why exercise?
During perimenopause and menopause, there are ongoing changes to hormone levels. This results in an increased risk of developing osteoporosis, cardiovascular disease and incontinence. To prevent this and help to maintain your health in the long term, it is important to complete some form of physical activity.
Regular exercise improves:
- sleep;
- 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 low impact options such as walking, swimming and bike riding over high impact options such as running.
Including some “zone 2” exercise as part of your aerobic exercise routine is advisable. Zone two exercise is anything you can do while maintaining a conversation. The best way to know if you’re in zone two is if you can have a conversation, but it’s difficult to talk in full sentences. Walking or bike riding often works well as a form of zone 2 exercise.
Strength training is imperative as we approach menopause and beyond to reduce the rate of muscle and bone density loss. The obvious example of strength training is lifting weights which we recommend doing under the guidance of a Physiotherapist, Exercise Physiologist or experienced Personal Trainer. Other ways to keep strong and flexible are Clinical Pilates and Yoga.
Clinical Pilates is an effective, low risk form of exercise and can be tailored to your current activity levels. It ensures you can keep active and happy through menopause and beyond.
If this resonates with you and you feel like you would like some support in maintaining your health and fitness during this phase of your life, our Physiotherapists would love to help!
