When a woman permanently stops getting her period, she has reached menopause, which is often called the “change of life.” This ends a woman’s ability to give birth to children, according to Johns Hopkins Medicine.
Menopause comes with various challenges, from vasomotor symptoms such as hot flashes to moodiness, muscle loss and weight gain. To shed light on the importance of exercise during menopause, a personal trainer offers insights on the types of exercises that can help you stay strong and healthy.
Why is exercise during menopause important?
“Menopause is when several changes occur physically, mentally and emotionally in a woman’s body,” says Patricia Greaves, a certified fitness trainer, corrective exercise specialist and nutrition coach. “A consistent exercise routine can help women survive and thrive through menopause.”
Greaves is the founder of StrongHer Personal Training, which aims to improve overall wellness for women over 40. She is also part of the Strength in Diversity Initiative, a mentoring program for trainers from marginalized communities.
A sedentary lifestyle isn’t good for anyone. But if you’re approaching menopause (perimenopausal) or already in menopause, being active can significantly improve your quality of life and ease some symptoms as you transition.
One study showed that menopausal women who engaged in a year-long exercise program experienced significant improvements in their mental and physical health, says Dr. Jennifer Payne, a sports medicine specialist at Penn Medicine Lancaster General Health, who wrote in a Penn website. Women who did not exercise saw their symptoms worsen, the study found.
The exercise program included cardiovascular, stretching, muscle strengthening and relaxation techniques. The encouraging results led researchers to suggest that exercise should be integrated into primary health care for menopausal women, emphasizing the vital role of physical activity in this life stage.
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Can exercise help with menopause symptoms?
Asked whether exercise can help with menopause symptoms, Greaves responded emphatically.
“Absolutely! Moodiness, stress and anxiety are common pain points during menopause due to the increased stress hormone cortisol,” she adds.
“Exercise helps to manage mood changes by releasing endorphins, the feel-good hormones,” Greaves explains. “Exercise can also improve self-confidence. Achieving weight loss, increasing your strength or even training to run a 5K can be a huge self-esteem booster.”
Poor sleep is another symptom that’s common in menopause. Hot flashes or night sweats can