Hormonal changes
Women experience significant hormonal fluctuations throughout life, including monthly menstrual cycles, increased estrogen and progesterone during pregnancy, and declining estrogen levels during perimenopause and menopause.
As a woman enters perimenopause, a decline in progesterone is observed resulting in irregular periods, hot flushes, sleep disturbances, mood changes and joint pain. During menopause, estrogen and progesterone levels decline rapidly resulting in the cessation of the menstrual cycle and increasing the risk of developing conditions such as osteoporosis, sarcopenia, cardiovascular disease and dementia.
The good news is that exercise can help to manage the symptom associated with the flux of hormones and additionally help prevent chronic diseases that may result from these hormonal changes.
What type of exercise is best and why?
Resistance training is essential during menopause due to the drop in estrogen, which accelerates muscle and bone loss. Strength training helps maintain muscle mass, improve joint stability, and reduce aches and pains commonly experienced during this stage of life. It also slows the rapid decline in bone mineral density, lowering the risk of osteopenia and osteoporosis. Maintaining muscle mass during menopause supports blood sugar control, helps maintain metabolic rate, and assists with weight management.
Women can experience a dramatic decline in bone density due to the decline of estrogen. Progressive, high-intensity resistance training is one of the most effective ways to slow this loss. Starting with lighter loads and progressing gradually ensures safety and long-term adherence. It is never too late to benefit.
Summary
Any amount of exercise is better than none. Starting small and building consistency is far more important than meeting guidelines perfectly.
Resistance exercise (strength training) can help to improve bone health and muscle quality. Cardiovascular exercise (walking, running) can regulate mood and improve heart health. Exercise that increases blood flow to the brain can help reduce risk of dementia.
The key to a good exercise program is consistency. Find an exercise you enjoy, that is social and is specific to your needs. An Exercise Physiologist can assist in prescribing exercises tailored to your needs/conditions, whilst also addressing potential barriers and goals.
Book an appointment with an experienced Exercise Physiologist to support your health journey.
