Find out how keeping active may help you manage common symptoms of the menopause.
The menopause is when a woman stops having periods. It happens when you run out of eggs and your ovaries stop producing a hormone called oestrogen. It usually happens between the ages of 45 and 55, but for some women, it happens earlier. The average age in the UK is 51.
Perimenopause is when you have symptoms of the menopause, but your periods have not stopped. Perimenopause ends and you reach menopause when you have not had a period for 12 months.
Not everyone will have symptoms. If you do, whether you choose to take treatments such as HRT to manage symptoms of the menopause or not, your lifestyle can help you stay healthy during perimenopause, menopause and beyond.
Find out more about the menopause, perimenopause and symptoms.
Keeping active or becoming more active can help you manage your menopause symptoms. It can also help you improve your overall health.
Daily physical activity and exercise spread through the week can have overall health benefits. It can also help you manage the menopause in several ways such as:
The NHS physical activity guideline for adults recommends at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity of exercise per week. This is particularly important if you’re experiencing menopause symptoms.
Physical activity during the menopause should include weight bearing and resistance activities. These are important for increasing bone density therefore reducing the risk of developing osteoporosis. These exercises are also called strength exercises. Aim to do these 2 or 3 times a week.
If you’re new to exercise or returning to exercise, it’s a good idea to start slowly. For example, you can start with small sessions spread through the week. You can also make small changes to your routine such as taking the stairs instead of a lift or walking short journeys instead of driving or using public transport if you can.
Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk but not sing. Examples are:
Vigorous exercise raises your heart rate and your breathing changes so you can only say a few words between breaths. Examples of vigorous activity are:
Weight-bearing activities are when you’re standing, and your feet and legs support your body weight. Weight-bearing impact exercises involve adding an extra force through your bones. Weight-bearing activities vary from low to high impact. Moderate impact activities are enough to make your bones stronger although the higher the impact, the greater the benefit for your bone health.
Examples of weight-bearing activities are:
Resistance or muscle-strengthening exercises are when your muscles pull on your bones. They work the major muscle groups such as your legs, shoulders, buttocks, arms and back. Moving your muscles against some resistance makes them stronger.
You can do these by adding a load for your muscles to move against in your day-to-day activities. Examples of resistance or strength activities are:
The NHS has practical strength exercise tips and strength and resistance exercise videos which are suitable whether you are new to exercise or you work out regularly. You can also find a range of practical exercise videos available in their fitness studio exercise videos.
If you’ve not exercised for some time, have existing health conditions, or if you have any concerns, it’s a good idea to speak to your GP before you start exercising. Start slow and try and choose something you enjoy as you’re more likely to keep it up.
Weight gain is a very common symptom of perimenopause and the menopause and ageing. This happens for several reasons such as a fall in muscle mass and a drop in oestrogen levels which can lead to your weight being distributed more unevenly.
You may notice weight gain around the tummy (abdomen) and upper body. Where the fat is deposited around the body can impact your health. Fat around the tummy and your organs increases your risk of conditions such as type 2 diabetes and high blood pressure.
With age, the body also loses lean muscle tissue which causes the rate at which it uses calories (metabolic rate) to reduce. If you have a busy lifestyle, you may also become less active (sedentary) while consuming the same or more calories.
While weight gain can be distressing, weight gain is common, and it can be difficult to lose weight. The following may help you manage it:
It’s also important to manage symptoms which may affect your ability to exercise or make healthy choices, such as insomnia and low mood.
Watch our webinar on Living Well With The Menopause
Book: The Science of Menopause, Understand Your Body Make The Right Choices by
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