What is Menopause?
Menopause is a completely natural part of getting older and is the end of a woman’s
reproductive years. It usually happens between the ages of 45 and 55 and is confirmed when
you haven’t had a period for 12 months in a row. This stage kicks in as your ovaries stop
releasing eggs and your levels of oestrogen and progesterone significantly lower. Even though
it’s a normal part of life, the symptoms that come with it, both physical and emotional, can be
anything but easy.
One powerful way to manage these changes? Exercise.
Whether you’re approaching menopause (perimenopause) or already experiencing it, staying
physically active is one of the most effective strategies for maintaining health and well-being
during this time.
1. Heart Health
After menopause, the drop in oestrogen levels can increase the risk of cardiovascular disease.
Incorporating cardiovascular exercise into your routine is essential for keeping your heart strong
and healthy. Activities such as walking, running, cycling or high-intensity interval training (HIIT)
help boost circulation, lower blood pressure, and improve overall heart function. Group fitness
classes are a fun and social way to get your cardio in, and they can provide extra motivation
and support.
2. Preserving Muscle Mass
As we age, it’s common to lose muscle mass, which is a process known as sarcopenia.
Strength training becomes increasingly important during and after menopause. Lifting weights or
using resistance bands can help you not only maintain but also build muscle. Stronger muscles
mean better posture, increased mobility, and a greater ability to stay independent and active as
you age. Training with a personal trainer can help provide a structured and guided environment
to help you along your journey.
3. Weight Management
Hormonal changes can lead to unwanted weight gain. This can increase the risk of chronic
conditions like type 2 diabetes and hypertension. Regular exercise, both cardio and strength
training, combined with a balanced and nutritious diet can make it easier to maintain a healthy
weight. Working with a fitness or nutrition professional can help tailor an approach that fits your
body’s changing needs.
4. Mental Health and Sleep
Menopause can bring mood swings, anxiety, and even depression along with sleep
disturbances like insomnia. Exercise can help to boost endorphins, improve mood, reduce
stress and promote better sleep. Regular exercise can lift your spirits and help regulate your
sleep cycle, something many women struggle with during this stage.
Final Thoughts
Menopause can be a challenging transition, but it also offers an opportunity to reconnect with
your body in a new way. Exercise is more than just a tool for physical health, it’s a powerful way
to support your mental and emotional well-being. Whether you’re just starting or already active,
now is the time to prioritise movement and take charge of your health.
