How can exercise help me manage menopause?

Menopause usually occurs around 50-55 years of age, however can occur earlier or later. During menopause the body experiences changes in body composition, energy levels and hormone imbalance which can be quite confronting; with menopause a period of adjustment for the body. During this time, women may experience a wide variety of symptoms including:

Hot flushes
Mood swings, anxiety, irritability
Physiological symptoms- bone mineral density and cardiovascular changes)

These changes can be explained with a decline of two hormones:

Oestrogen: influences reproductive function, metabolism, bone health, thermoregulation and fat storage.
Progesterone: influences mood.

The risk of developing numerous conditions, including breast cancer, type 2 diabetes and heart disease increases during and after menopause. Another significant change that occurs is weight gain, especially around the waist. Being physically active and maintaining a healthy weight can help negate these risks. During menopause, the hormonal changes can also increase the risk of developing osteoporosis. So, with all that, how can exercise help?

Exercise can benefit women during menopause in several ways including:

Improved mood
Improved weight control
increased/maintained bone mineral density and strength
Improved balance and falls prevention
Enhanced mental health.

So you may be asking, what is the best type of exercise?

Ideally, a variety of aerobic, strength, balance and flexibility should be prescribed to build exercise tolerance, improve muscle and bone strength. However, you should choose a form of exercise that you enjoy and that you can stick to. Ideally, aim for 30 minutes of activity five days per week.

Source: Exercise Right, n.d. Exercise for Menopause (https://exerciseright.com.au/exercise-for-menopause/)

Jean Hailes, n.d. Menopause. (https://www.jeanhailes.org.au/health-a-z/menopause)