Exercise and Menopause
The Benefits of Exercise During Menopause: Why It’s More Than Just Sweating It Out
Let’s be real: Menopause is already a wild ride—hot flashes, mood swings, sleep disruptions, and, let’s not forget, the mental gymnastics of trying to keep everything together. But here’s the thing: there’s a secret weapon in your menopause toolbox that can actually help with most of the chaos: exercise. Now, before you roll your eyes and think, “I barely have the energy to make a cup of tea, let alone hit the gym,” hear me out. Exercise during menopause isn’t about pushing yourself to the limit. It’s about finding a routine that works for you—whether that’s yoga, walking, or even just a little resistance training. And trust me, it works wonders.
You’ve probably heard that exercise helps with weight management and improves your overall health, but did you know it can also help manage the most annoying menopause symptoms? According to Menopause Australia, regular exercise can help reduce the frequency and intensity of hot flashes by improving circulation and promoting hormonal balance. Plus, it’s a great way to combat the inevitable weight gain that tends to sneak up on us during this stage of life. And let’s face it, as our metabolism slows down, anything that helps us stay in the fight against those extra kilos is a win.
But it’s not all about the body; exercise also works wonders for your mind. Menopause can leave you feeling a little… well, off, mentally. You know, brain fog, anxiety, irritability—basically, the full spectrum of “why am I losing my mind?” But here’s the kicker: exercise boosts endorphins (those “feel-good” chemicals), which can help improve your mood and mental clarity. A study by The Heart Foundation shows that just 30 minutes of moderate exercise, like walking or yoga, can reduce anxiety and improve overall mental health. If you’re feeling like you’ve been stuck in a fog, a quick walk or some deep stretches could be just the thing to clear it up.
Let’s not forget about our bones. As estrogen levels drop, so does bone density, making us more vulnerable to osteoporosis. But don’t worry, weight-bearing exercise—like walking, light resistance training, or even good ol’ yoga—can help strengthen your bones and reduce your risk of fractures. According to Osteoporosis Australia, weight-bearing exercises can slow bone loss and even help build new bone tissue. So, grab those dumbbells (or, let’s be real, your kitchen cans of beans), and let’s keep those bones strong.
And the cherry on top? Regular exercise improves sleep. If you’re waking up at 3 AM in a hot flash-induced frenzy, you know how much of a struggle getting good sleep can be during menopause. But a good yoga session or a stroll around the block can help your body relax and improve your sleep quality. The Sleep Health Foundation backs this up, stating that physical activity helps regulate sleep patterns and reduces the chances of waking up in the middle of the night. So, whether you’re doing yoga (like me!), walking around your neighbourhood, or lifting light weights, exercise is your menopausal ally. It’s not about hitting some fitness goal—it’s about making menopause a little less of a beast to handle, one stretch at a time. Remember, it’s all about finding what works for you,
Let’s move that body, ladies!
Yoga
Yoga might sound a little “woo-woo” at first, but trust me, it’s a total game-changer. Whether you’re dealing with hot flashes or that sneaky weight gain, yoga’s got your back
Walking
Walking is often overlooked as a form of exercise, but trust me—If you’re anything like me, and hitting the gym is a special kind of torture, walking could be your new best friend.
Strength Training
Resistance training is one of the best-kept secrets for tackling menopause. No, you don’t need to bench press your couch or turn into a protein-shake-chugging gym rat.
Disclaimer: Always consult your healthcare provider before starting any new exercise routine, especially during menopause.