It’s natural for your health and fitness needs to vary with each new season of life and entering
menopause is no different. This physical change occurs in women,
usually between the ages of 45–55, marking the end of their reproductive years.
Not producing a menstrual cycle is the most obvious indication you’ve reached menopause, but with this comes other symptoms like hormone fluctuations, lower muscle mass and bone density, higher risk of cardiovascular issues, or shifts in body composition.
These changes require a different approach to exercise than what you might have been used to in a previous stage of life. But with that said, being active is crucial in order to remain strong, healthy, sharp and resilient as you age.
Here’s how to adjust your fitness to accommodate for menopause and the new transitions you’ll experience along with it.
The Importance of Fitness During and After Menopause
Even if your workout routine was sporadic in years past, menopause is the ideal time to start exercising more consistently, suggests
Dr. Carla DiGirolamo, a reproductive endocrinologist who specializes in women’s athletic performance and menopausal wellness.
Menopause causes your estrogen levels to decline, which increases both oxidative stress and inflammation, two main culprits of the discomfort commonly associated with menopause. But a strong body composition and musculoskeletal system act as buffers against oxidative stress, which can help reduce those symptoms, according to
Women’s Midlife Health.
In fact, new research from the
Menopause Journal found that women who build lean muscle mass are less likely to deal with severe menopause-related issues such as mood instability, sleep disturbances, hot flashes, joint pain, fatigue or sexual dysfunction.
A combination of aerobic and resistance exercise has also been found to
lower the risk of serious chronic illnesses—such as osteoporosis, cardiovascular disease, type-2 diabetes, or metabolic syndrome—in menopausal women.
The Menopause Workout: Tips & Exercises for Women Over 50
The World Health Organization advises most healthy adults to aim for 150 minutes (2.5 hours) of moderate-intensity exercise per week. However, if you’re new to fitness—or your menopausal changes are painfully debilitating—start at whatever duration and pace works for you, then build it up slowly over time.
These five pointers will show you how to reap the benefits of exercise for a healthy menopause without wearing yourself out in the process.
1. Prioritize resistance training
While it’s normal to lose estrogen in menopause, this hormonal shift lowers your muscle mass and bone density, which
can lead to sarcopenia. Sarcopenia is characterized by weak muscle tone, brittle or fragile bones, restricted mobility and an increased risk of serious falls or fractures.
Sedentary behavior will further exacerbate this condition, so make sure to incorporate
resistance training into your routine 2 to 3 times a week. Not only will this help you avoid the onset of sarcopenia, but it will also keep you strong and mobile.
You can use free weights, elastic bands or natural exertion from your own body to achieve that necessary resistance, but focus on exercises that work all the muscle groups. For each move, perform three sets of 8 to 12 repetitions with 1.5 minutes of rest in between.
2. Focus on balance and flexibility
Research in the
Diagnostics Journal found that 62 percent of women suffer from chronic joint pain during menopause. Over time, this can reduce motor control, affect postural stability, and make basic functional movements (such as rising from a chair or walking a few paces) start to feel more difficult.
Yoga and Pilates are especially beneficial for this since both focus on flowing movements that stretch the muscles and improve the range of motion in a way that’s gentle on your
joints. These practices can even increase bone mineral density in the lumbar spine, which leads to better posture and lowers your risk of osteoporosis, according to the
Menopause Journal.
3. Work in some aerobic intervals
Since menopause-related changes in body composition can affect cardiovascular health, you’ll also need to incorporate
aerobic exercise into your fitness routine. According to the
Clinical Journal of Hypertension, three months of 30-minute aerobic training intervals for three days a week can help decrease cholesterol levels by almost 30 percent.
This results in lower blood pressure and less arterial stiffness, which will protect against major cardiac issues. Aerobic exercise also improves circulation, enhances metabolic function, and boosts oxygen uptake to increase cardiorespiratory health.
Two months of high-intensity aerobic workouts can lower your risk factors for cardiovascular disease to only 4.4 percent, according to
Frontiers in Aging. But if you aren’t quite ready for a fast, strenuous pace, ease yourself in with some interval training. Alternate between low-impact cardio activities (cycling, swimming, or walking) and short bursts of intense, rapid movements (sprints, squat jumps, mountain climbers, or power lunges).
4. Remember to activate the core
Hormone fluctuations during menopause often weaken the pelvic floor muscles, which causes internal organs to shift and certain bodily functions to deteriorate, the
Sexual Medicine Journal points out. Over time, a weak pelvic floor can lead to urinary incontinence, low arousal or painful intercourse and tightness in the hips or lower back.
In order to strengthen those pelvic floor muscles, it’s important to activate your core. According to the
European Review for Medical and Pharmacological Sciences, core stability training is one of the most effective ways to build a strong pelvic floor.
Exercises such as planks or bridges that contract the deep abdominals will also stabilize your hips, trunk and lumbar spine, which can alleviate chronic pain and restore both sexual function and satisfaction.
5. Allow yourself time to recover
Rest is a crucial part of any fitness routine in all stages of life—and menopause is no exception. Because this transition often ushers in mood swings, sleep disturbances and
chronic fatigue, you need time to recover from the intensity of exercise.
Adequate rest, hydration, and nutrition after a workout will enable your muscle fibers to repair themselves, which reduces inflammation, relieves soreness and helps minimize the risk of injuries, according to
Frontiers in Sports and Active Living.
Recovery from exercise also calms the nervous system and alleviates stress so that you can enter a state of relaxation, the journal continues. This is especially beneficial for post-menopausal mental health.
The Power of Fitness for a Healthy Future Post-Menopause
Adjusting your fitness to accommodate the changes of menopause will ensure that you can remain active while honoring your specific needs in this new season of life. Even though most women’s bodies will function differently after menopause, with a few thoughtful tweaks to your exercise routine, you can move into this next chapter feeling vibrant and laying the foundation for a strong, healthy and resilient future.
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