Menopause and Fitness: Setting Up a Routine That Works

Kenny I -

Menopause and Fitness: Setting Up a Routine That Works

Introduction

Menopause is a natural biological process that marks the end of a woman's reproductive years. It is often accompanied by a variety of physical and emotional symptoms, including hot flashes, night sweats, mood swings, and weight gain. As a healthcare provider, I understand that navigating this transition can be challenging, and I want to assure you that you are not alone. In this article, we will explore the importance of maintaining a fitness routine during menopause and provide you with practical strategies to set up a routine that works for you.

Understanding Menopause and Its Impact on Fitness

Menopause typically occurs between the ages of 45 and 55, with an average age of 51 in the United States (1). During this time, the ovaries gradually produce less estrogen and progesterone, leading to the cessation of menstrual periods. The decline in these hormones can have significant effects on a woman's body, including changes in body composition, bone density, and cardiovascular health.

One of the most common concerns for women going through menopause is weight gain. Studies have shown that women may gain an average of 1-2 pounds per year during this transition (2). This weight gain is often accompanied by an increase in abdominal fat, which can increase the risk of developing chronic conditions such as heart disease and type 2 diabetes (3).

Maintaining a regular fitness routine during menopause can help mitigate these effects and improve overall health and well-being. Exercise has been shown to help manage weight, reduce the risk of chronic diseases, improve mood, and enhance quality of life (4).

Benefits of Exercise During Menopause

Engaging in regular physical activity during menopause can provide numerous benefits. Let's explore some of the key advantages:

1. Weight Management

As mentioned earlier, weight gain is a common concern during menopause. Regular exercise can help you maintain a healthy weight by increasing your metabolic rate and burning calories. A combination of aerobic exercise and strength training has been shown to be particularly effective for weight management in postmenopausal women (5).

2. Bone Health

The decline in estrogen levels during menopause can lead to a decrease in bone density, increasing the risk of osteoporosis. Weight-bearing exercises, such as walking, jogging, and resistance training, can help maintain or even increase bone density (6). The American College of Sports Medicine recommends that postmenopausal women engage in weight-bearing exercise at least three times per week (7).

3. Cardiovascular Health

Menopause is associated with an increased risk of cardiovascular disease. Regular physical activity can help improve cardiovascular health by lowering blood pressure, reducing cholesterol levels, and improving overall heart function (8). The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for adults (9).

4. Mood and Mental Health

Menopause can be an emotionally challenging time, with many women experiencing mood swings, anxiety, and depression. Exercise has been shown to have a positive impact on mental health by releasing endorphins, reducing stress, and improving sleep quality (10). A study published in the journal Menopause found that regular physical activity was associated with a lower risk of depression in postmenopausal women (11).

5. Quality of Life

Maintaining a regular fitness routine during menopause can significantly improve your overall quality of life. Exercise can help you feel more energetic, improve your self-esteem, and enhance your physical function (12). A study published in the journal Maturitas found that postmenopausal women who engaged in regular physical activity reported higher levels of life satisfaction and well-being compared to those who were sedentary (13).

Setting Up a Fitness Routine That Works for You

Now that we've explored the benefits of exercise during menopause, let's discuss how to set up a fitness routine that works for you. Remember, every woman's journey through menopause is unique, so it's important to find a routine that suits your individual needs and preferences.

1. Assess Your Current Fitness Level

Before starting any new exercise program, it's essential to assess your current fitness level. This will help you determine a safe and effective starting point and track your progress over time. You can assess your fitness level by measuring your resting heart rate, blood pressure, and body composition, as well as by performing basic fitness tests such as a timed walk or a sit-and-reach test.

2. Set Realistic Goals

Setting realistic and achievable goals is crucial for maintaining motivation and seeing progress. Your goals should be specific, measurable, attainable, relevant, and time-bound (SMART). For example, instead of setting a vague goal like "I want to lose weight," you might set a SMART goal such as "I want to lose 5 pounds in the next 8 weeks by exercising for 30 minutes, 5 days per week."

3. Choose Activities You Enjoy

One of the keys to maintaining a consistent fitness routine is choosing activities that you enjoy. If you dread your workouts, you're less likely to stick with them in the long run. Consider trying out different types of exercise, such as walking, swimming, cycling, dancing, or strength training, to find what you enjoy most. Remember, the best exercise is the one you'll actually do!

4. Incorporate a Variety of Exercises

To reap the full benefits of exercise during menopause, it's important to incorporate a variety of exercises into your routine. Aim to include the following components:

  • Aerobic Exercise: Also known as cardio, aerobic exercise includes activities that increase your heart rate and breathing rate. Examples include brisk walking, jogging, cycling, swimming, and dancing. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week (9).

  • Strength Training: Strength training, also known as resistance training, helps build and maintain muscle mass, which can decline during menopause. Examples include lifting weights, using resistance bands, or doing bodyweight exercises like push-ups and squats. Aim for at least two days per week of strength training, targeting all major muscle groups (7).

  • Flexibility and Balance Training: Flexibility and balance exercises can help improve your range of motion, prevent injuries, and reduce the risk of falls. Examples include stretching, yoga, and tai chi. Aim to incorporate flexibility and balance exercises into your routine at least two to three days per week (7).

5. Start Slowly and Progress Gradually

When starting a new fitness routine, it's important to start slowly and gradually increase the intensity and duration of your workouts. This will help prevent injuries and allow your body to adapt to the new demands you're placing on it. Aim to increase your exercise volume by no more than 10% per week (14).

6. Listen to Your Body

During menopause, your body may respond differently to exercise than it did in the past. It's essential to listen to your body and adjust your routine accordingly. If you experience any pain, dizziness, or shortness of breath during exercise, stop and consult with your healthcare provider.

7. Stay Consistent

Consistency is key when it comes to reaping the benefits of exercise during menopause. Aim to exercise at least 3-5 days per week, and try to stick to a regular schedule. Remember, even short bouts of exercise can be beneficial, so don't be discouraged if you can't commit to long workouts every day.

8. Seek Support

Navigating menopause and maintaining a fitness routine can be challenging, so don't hesitate to seek support from friends, family, or a healthcare professional. Joining a fitness class or finding an exercise buddy can also help keep you motivated and accountable.

Overcoming Common Barriers to Exercise During Menopause

Despite the numerous benefits of exercise during menopause, many women face barriers that can make it difficult to maintain a regular fitness routine. Let's explore some common barriers and strategies for overcoming them:

1. Lack of Time

One of the most common barriers to exercise is a lack of time. As a busy woman, you may feel like you don't have enough hours in the day to fit in a workout. However, remember that even short bouts of exercise can be beneficial. Try breaking up your exercise into smaller chunks throughout the day, such as taking a 10-minute walk during your lunch break or doing a quick strength training session at home.

2. Fatigue and Low Energy

Fatigue and low energy are common symptoms of menopause that can make it difficult to find the motivation to exercise. However, regular physical activity can actually help improve your energy levels in the long run. Start with low-intensity activities like walking or gentle yoga, and gradually increase the intensity as your energy levels improve.

3. Joint Pain and Discomfort

Joint pain and discomfort are also common during menopause, and can make exercise challenging. However, regular physical activity can help improve joint health and reduce pain. Focus on low-impact exercises like swimming, cycling, or walking, and consider working with a physical therapist to develop a safe and effective exercise plan.

4. Lack of Motivation

Maintaining motivation can be difficult, especially when you're dealing with the physical and emotional challenges of menopause. Set realistic goals, track your progress, and reward yourself for your achievements. Consider joining a fitness class or finding an exercise buddy to help keep you motivated and accountable.

Conclusion

Navigating menopause can be a challenging journey, but maintaining a regular fitness routine can help you manage symptoms, improve your overall health, and enhance your quality of life. By setting realistic goals, choosing activities you enjoy, and staying consistent, you can develop a fitness routine that works for you. Remember, I am here to support you every step of the way, so don't hesitate to reach out if you have any questions or concerns.

References

  1. North American Menopause Society. (2017). Menopause 101: A primer for the perimenopausal. Cleveland, OH: North American Menopause Society.
  2. Guthrie, J. R., Dennerstein, L., Taffe, J. R., Lehert, P., & Burger, H. G. (2004). The menopausal transition: a 9-year prospective population-based study. The Melbourne Women's Midlife Health Project. Climacteric, 7(4), 375-389.
  3. Toth, M. J., Tchernof, A., Sites, C. K., & Poehlman, E. T. (2000). Effect of menopausal status on body composition and abdominal fat distribution. International Journal of Obesity, 24(2), 226-234.
  4. Sternfeld, B., Dugan, S., & American College of Sports Medicine. (2011). Physical activity and health during the menopausal transition. Obstetrics and Gynecology Clinics, 38(3), 537-566.
  5. Lovejoy, J. C., Champagne, C. M., De Jonge, L., Xie, H., & Smith, S. R. (2008). Increased visceral fat and decreased energy expenditure during the menopausal transition. International Journal of Obesity, 32(6), 949-958.
  6. Bonaiuti, D., Shea, B., Iovine, R., Negrini, S., Robinson, V., Kemper, H. C., ... & Wells, G. (2002). Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database of Systematic Reviews, (3).
  7. American College of Sports Medicine. (2018). ACSM's guidelines for exercise testing and prescription. Philadelphia, PA: Wolters Kluwer.
  8. Franklin, B. A., & Cushman, M. (2011). Recent advances in preventive cardiology and lifestyle medicine: a thematic review. Preventive Medicine, 52(3-4), 240-246.
  9. American Heart Association. (2018). American Heart Association recommendations for physical activity in adults. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
  10. Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary Care Companion to the Journal of Clinical Psychiatry, 6(3), 104-111.
  11. Elavsky, S., & McAuley, E. (2009). Lack of perceived sleep improvement after 4-month structured exercise programs. Menopause, 16(3), 535-542.
  12. Daley, A., Stokes-Lampard, H., & MacArthur, C. (2009). Exercise to reduce vasomotor and other menopausal symptoms: a review. Maturitas, 63(3), 176-180.
  13. Blümel, J. E., Chedraui, P., Baron, G., Belzares, E., Bencosme, A., Calle, A., ... & Flores, D. (2012). A large multinational study of the influence of menopausal status on quality of life (QUALITY). Maturitas, 72(4), 345-352.
  14. American College of Sports Medicine. (2014). ACSM's resources for the personal trainer. Philadelphia, PA: Wolters Kluwer.