04 Dec Exercising for Menopause
Menopause refers to the end of menstruation and it is said to have occurred when a woman
has not had a period for 12 months. With changing energy levels, hormone balance, body
composition and more, menopause is a period of adjustment and refocusing on lifestyle
choices and behaviour changes.
During menopause, hormonal changes (particularly oestrogen) increase the risk of
developing osteoporosis or brittle bones.
Weight gain, especially around the waist is a significant change that occurs after menopause
which is not only uncomfortable but a significant risk factor for other health conditions
including breast cancer, type 2 diabetes and heart disease.
Benefits of Exercise During Menopause:
– Improves sleep and reduces sleep disturbances
– Improved mood
– Improved weight control
– Increased/maintain bone mineral density and strength
– Reduced incidence of type 2 diabetes and heart disease
– Improved quality of life
– Enhanced mental health
– Reduced stress
– Improved balance and falls prevention
What Type of Exercise is Important?
– A variety of aerobic, strength, balance, and flexibility exercises should be prescribed
to enhance exercise tolerance, improve muscle and bone strength and increase your
– Aerobic activity that makes use of your large muscle groups while keeping up your
heart rate, ideally moderate intensity exercise to ensure all the above benefits are
– Ideally aim for 30 mins of activity 5 days a week, totalling 150 minutes a week.
– Keep yourself hydrated and aim for 30 ml of water per kilogram of body weight each
– If your experiencing hot flushes, try exercising in a relaxed environment that has a
focus on breathing and try exercising out in the fresh air.
For more information speak to our in house Exercise Physiologist Bec Ryan-Mills and ensure
you have the most suitable program to suit your needs and abilities.
Reference (ESSA, 2015).