How to Use Aquatic Exercises to Soothe VMS Menopause Symptoms

Kenny I -

How to Use Aquatic Exercises to Soothe VMS Menopause Symptoms

Introduction

Menopause is a significant physiological transition in a woman's life, characterized by the cessation of menstruation and the end of reproductive capability. Accompanying this transition are various symptoms, broadly categorized as vasomotor symptoms (VMS) such as hot flashes and night sweats. These symptoms can considerably affect quality of life, leading to anxiety, sleep disturbances, and psychological distress.

Aquatic exercises, conducted in a supportive and resistance-enhancing environment, have gained attention as a therapeutic approach for managing VMS. This article aims to elucidate how incorporating aquatic exercises can alleviate menopause-related symptoms while offering an empowering solution for women navigating this transitional phase.

Understanding Vasomotor Symptoms (VMS)

VMS primarily encompasses episodes of sudden sensation of heat, commonly known as hot flashes, along with accompanying symptoms like excessive sweating, chills, and sleep disturbances resulting from night sweats. The pathophysiology of VMS involves alterations in hormone levels, predominantly estrogen, which affects the hypothalamic thermoregulatory center. Research suggests that up to 75% of women experience hot flashes during menopause, with about 20% reporting severe symptoms that disrupt daily activities (Freeman et al., 2014).

The Role of Aquatic Exercise

Aquatic exercise refers to physical activities performed in water, exploiting the properties of buoyancy and resistance. This form of exercise has proven beneficial for various populations, providing low-impact options for individuals who may be restricted due to joint pain, obesity, or other conditions.

Benefits of Aquatic Exercise

  1. Reduced Impact on Joints: One of the key advantages of exercising in water is the buoyancy it provides, which minimizes the stress on joints and facilitates a broader range of motion without pain (Becker, 2010).

  2. Enhanced Muscle Strength and Endurance: Water resistance allows for effective strength training, as muscles work harder to move against the resistance of the water (O'Brien et al., 2010).

  3. Improved Mood and Mental Well-being: Engaging in physical activity releases endorphins, hormones that help reduce pain and induce feelings of pleasure, which can significantly alleviate mood disorders common during menopause (Dunn & Bronek, 2008).

  4. Better Sleep Quality: Regular physical activity, including aquatic exercise, has been shown to promote improved sleep patterns, which can help counteract the insomnia often associated with VMS (Kline et al., 2012).

  5. Social Support: Group aquatic exercise classes foster social engagement, reducing feelings of isolation that sometimes accompany menopause. Community support can be instrumental in coping with symptoms effectively (McGowan et al., 2014).

Types of Aquatic Exercises

To achieve optimal benefits, various forms of aquatic exercises can be incorporated, including:

1. Water Aerobics

Water aerobics classes generally focus on cardiovascular conditioning and muscular endurance. These classes utilize equipment like floatation devices and resistance tools, making them suitable for varying skill levels.

2. Swimming

Swimming is another excellent form of aquatic exercise that enhances cardiovascular health, builds stamina, and improves flexibility. The rhythmic nature of swimming can also be meditative, promoting mental relaxation.

3. Water Resistance Training

Using resistance tools in water—such as water dumbbells or resistance bands—can enhance muscle strength. Focus can be directed toward major muscle groups while minimizing the risk of injury.

4. Balance and Stability Exercises

Activities aimed at improving balance can significantly reduce the risk of falls, a concern for many women due to changes in bone density post-menopause.

5. Yoga and Stretching

Aquatic yoga and flexibility exercises can promote relaxation and stress reduction, further alleviating VMS, while also improving balance, strength, and flexibility.

Evidence Supporting Aquatic Exercise for VMS

Reducing Hot Flash Intensity and Frequency

Several studies indicate that regular physical activity can reduce the intensity and frequency of hot flashes. A study by Studd et al. (2008) revealed that women who engaged in consistent aerobic exercise, including aquatic activities, reported a significant reduction in VMS.

Psychological Benefits

A review highlighted that women engaging in physical activity experienced a improving overall mood and well-being, positively impacting their menopause experience (Schoenfeld et al., 2020). Additionally, the social aspect of group classes contributed to lowering stress and fostering connections.

Sleep Improvement

Research suggests that regular physical activity can lead to better sleep quality. A study by Youngstedt et al. (2003) indicated that individuals partaking in moderate aerobic exercise experienced improved sleep efficiency and reduced insomnia.

A Sample Aquatic Exercise Routine for Managing VMS

Warm-Up (10 minutes)

  1. Light walking in the shallow end
  2. Arm circles and shoulder rolls
  3. Gentle leg swings to maintain flexibility

Main Workout (30 minutes)

  1. Water Jogging (10 minutes)

    • Jogging in place or around the pool perimeter; focus on maintaining good posture and proper breathing techniques.

  2. Aqua Aerobics Drills (15 minutes)

    • Incorporate side-to-side movements, grapevines, and running motions with the aid of flair boards or noodles.

  3. Resistance Training (5 minutes)

    • Utilize foam dumbbells or water weights for arm curls and lateral raises; alternate with leg extensions and squats using the resistance of the water.

Cool Down (10 minutes)

  1. Gentle Stretching

    • Focus on major muscle groups while floating or holding onto the pool edge.

  2. Breathing Exercises

    • Engage in deep breathing for relaxation and mindfulness to help combat stress and anxiety related to VMS.

Safety Precautions

While aquatic exercises are generally safe, certain considerations should be kept in mind:

  1. Consult a Physician: Before starting any new exercise regime, it’s advisable to consult a healthcare provider, particularly if there are pre-existing medical conditions.

  2. Hydration: Despite being in water, adequate hydration is crucial to prevent dehydration, particularly for those experiencing night sweats or hot flashes.

  3. Listen to Your Body: It’s essential to be attuned to your body signals. If any exercise causes discomfort, adaptations should be made as necessary.

  4. Supervision: It’s beneficial to participate in group classes or have supervision while exercising, especially for those who are new to aquatic workouts.

Conclusion

Aquatic exercises offer a holistic and adaptable approach to alleviating VMS during menopause. By leveraging the unique properties of water, these exercises can help women combat physical and emotional challenges associated with this transitional period.

Moreover, the evidence supporting aquatic exercise as effective intervention for reducing VMS symptoms, improving mood, and enhancing overall quality of life is compelling. By integrating these exercises into a regular routine, women can empower themselves to embrace their menopausal journey with greater resilience, reduced symptoms, and a supportive community.

References

  • Becker, B. E. (2010). Aquatic therapy: Science and practice. Journal of Bodywork and Movement Therapies.
  • Dunn, A. L., & Bronek, T. (2008). The role of physical activity in the management of osteoporosis. American Journal of Lifestyle Medicine.
  • Freeman, E. W., et al. (2014). Hormones and menopause. Journal of Clinical Endocrinology & Metabolism.
  • Kline, C. E., et al. (2012). Exercise and sleep: A systematic review and synthesis of the literature. Sleep Medicine Reviews.
  • McGowan, L., et al. (2014). The social dimensions of aging and menopause: Women’s experiences. Social Science & Medicine.
  • O'Brien, D. M., et al. (2010). The effects of aquatic exercise on health-related quality of life in older adults. J Aging Phys Act.
  • Schoenfeld, B. J., et al. (2020). The impact of high-intensity interval training on health outcomes: A systematic review. Sports Medicine.
  • Studd, J. W. W., et al. (2008). The treatment of menopause symptoms: Results of a randomized placebo-controlled trial of hormone therapy. Fertility and Sterility.
  • Youngstedt, S. D., et al. (2003). The effects of acute and chronic exercise on sleep. Sleep Medicine Reviews.

By embodying the principles detailed in this article, women can find solace in the empowering journey through menopause, enhancing both physical and mental well-being through aquatic exercise.