Exercise for Menopause Management
Menopause is a transition to mark the end of the reproductive period. It usually occurs between the ages of 42 and 58 and lasts for around 4 to 6 years. But it can begin at any age, last for an unpredictable time and bring with it a variety of challenging symptoms.
Menopause can cause weight gain due to the drop in estrogen. Adequate levels of estrogen support appetite regulation and enable the body to use insulin properly, meaning you can shed fat in an orderly manner. This means that when estrogen levels drop you’re driven to eat more, and what you do eat is more likely to convert to fat, particularly around your middle. This is the most dangerous place to store fat so it’s important to approach menopause with a willingness to make positive health changes.
Exercise is an important tool in the toolbox to counteract some of the health challenges that menopause can pose. Cardiovascular exercise is important beyond just burning calories. Declining estrogen increases the risk of heart attack so regular cardiovascular exercise to strengthen your heart becomes critical. Resistance training is also really helpful through menopause. Muscle mass is the key to metabolic rate, and it naturally declines with age which causes the sneaky kilo creep. But resistance training does more than just support weight management. Estrogen is needed to help lay down bone, so during the menopause period you become more vulnerable to osteoporosis. Resistance training strengthens bones and builds muscle around joints to offer extra support. Flexibility is also compromised by the menopause process. Decreased estrogen causes a loss of cartilage around joints, creating a sense of muscle stiffness. Reduced range of motion makes daily life more challenging and places you vulnerable to injury. Regular gentle stretching is important to protect functionality and independence.
Menopause creates many difficult symptoms, most can be partially relieved by exercise. Regular movement helps foster all the foundation habits that contribute to weight management but get compromised by the menopause process. Appropriate exercise can help with sleep, stress management, appetite and cognitive function.
Transitions are never easy and unpleasant ones are particularly difficult. The right mix of appropriate exercise can be a helpful tool in the toolbox to minimise the disruption and maximize long term health and vitality.
Menopause can cause weight gain due to the drop in estrogen. Adequate levels of estrogen support appetite regulation and enable the body to use insulin properly, meaning you can shed fat in an orderly manner. This means that when estrogen levels drop you’re driven to eat more, and what you do eat is more likely to convert to fat, particularly around your middle. This is the most dangerous place to store fat so it’s important to approach menopause with a willingness to make positive health changes.
Exercise is an important tool in the toolbox to counteract some of the health challenges that menopause can pose. Cardiovascular exercise is important beyond just burning calories. Declining estrogen increases the risk of heart attack so regular cardiovascular exercise to strengthen your heart becomes critical. Resistance training is also really helpful through menopause. Muscle mass is the key to metabolic rate, and it naturally declines with age which causes the sneaky kilo creep. But resistance training does more than just support weight management. Estrogen is needed to help lay down bone, so during the menopause period you become more vulnerable to osteoporosis. Resistance training strengthens bones and builds muscle around joints to offer extra support. Flexibility is also compromised by the menopause process. Decreased estrogen causes a loss of cartilage around joints, creating a sense of muscle stiffness. Reduced range of motion makes daily life more challenging and places you vulnerable to injury. Regular gentle stretching is important to protect functionality and independence.
Menopause creates many difficult symptoms, most can be partially relieved by exercise. Regular movement helps foster all the foundation habits that contribute to weight management but get compromised by the menopause process. Appropriate exercise can help with sleep, stress management, appetite and cognitive function.
Transitions are never easy and unpleasant ones are particularly difficult. The right mix of appropriate exercise can be a helpful tool in the toolbox to minimise the disruption and maximize long term health and vitality.