Menopause and Exercise

Typically Australian women will experience menopause between the ages of 50-55. Menopause occurs when a woman has not had her period for a minimum of 12 months, therefore solidifying the end of menstruation and her reproductive years. Sometimes menopause can occur earlier if a woman has experienced radiation, chemotherapy or various surgeries. 

This process occurs over a three-stage cycle, peri-menopause, menopause and post-menopause. Peri-menopausal women enter the first phase of declining ovarian funtion, this phase on average lasts about four years and is the transition to menopause. In this phase women begin to get a gradual decline in oestrogen production which accelerates leading into menopause. 

Exercise becomes important to counteract some of the hormonal and physiological changes that occur during these phases. Specifically, decreased oestrogen levels, oestrogen plays a large role in bone health, cardiovascular health and cognitive health. With a continuous hormonal decline, exercise plays a key role in:

·       Improving mood;

·       Improving ability to control weight gain;

·       Improving and maintaining bone mineral density and strength;

·       Decreased stress and anxiety;

·       Improved mental health;

·       Decreasing risk of chronic disease, specifically Type 2 Diabetes and Cardiovascular Disease;

·       Improved co-ordination and balance, decreasing falls risk.

Strength training becomes particularly important for menopausal women with an increased risk of osteoporosis associated with a decrease in estrogen. Oestrogen stimulates osteoclasts (bone building cells) to continue to rebuild bone thus maintaining bone health. Therefore, decreases in oestrogen can lead to higher bone breakdown than there is bone building, this is how osteoporosis occurs. Strength training increases the load through muscles and bones, stimulating bone rebuilding and thus offsetting the decline in oestrogen. Osteoporosis and Exercise

Aerobic exercise is also important for maintaining cardiovascular health and decreasing potential weight gain. Specifically focusing on global movements such as swimming, jogging, walking or cycling, that will increase your heart rate. 

Also Read:

Women’s Health and Exercise | Athletic Performance and the Menstrual Cycle | Pregnancy and Exercise | Post Natal Exercise | Endometriosis and Exercise | PCOS and Exercise | Osteoporosis and Exercise