Exercising During Menopause: Tips and Best Practices for Your 30s, 40s, and 50s

The Menopause and Exercise: What You Need to Know

When it comes to the menopause, there is a wealth of information out there on how to navigate this significant life change. From dealing with symptoms like hot flushes and low libido to managing changes in energy levels and mood swings, the menopause can be a challenging time for many women.

One aspect that is often overlooked but can have a significant impact on how women experience the menopause is exercise. Research shows that regular physical activity can help ease specific menopausal symptoms, such as loss of muscle mass, bone density, anxiety, depression, and trouble sleeping.

To shed light on the best exercise practices for women going through the menopause, we spoke to experts in the field. Dr. Amal Hassan, a sport and exercise medicine doctor, and personal trainers Samantha McGowan and Caroline Bragg all agree that exercise can play a crucial role in managing menopausal symptoms.

For women in their 30s, Dr. Amal emphasizes the importance of adapting exercise routines to account for hormonal changes that may impact energy levels and motivation. She recommends incorporating resistance training and high-intensity aerobic efforts to maintain bone density and cardiovascular health.

In their 40s, women may experience a decrease in muscle mass and basal metabolic rate, making regular aerobic and strength training essential. Dr. Amal highlights the importance of managing insulin levels through exercise and nutrition to prevent weight gain and diabetes.

As women enter their 50s, maintaining bone mineral density becomes a priority. Weight-lifting and weight-bearing activities are recommended to preserve bone health and prevent falls. Additionally, focusing on mobility exercises can help combat joint stiffness and muscle imbalances that may arise during this stage of life.

Overall, exercise can be a powerful tool for women going through the menopause, helping them manage symptoms, maintain physical health, and improve overall well-being. By understanding the role of exercise in each stage of the menopause journey, women can better navigate this transformative phase of life with confidence and resilience.