Research shows that exercise is one of the most effective ways to manage menopausal symptoms.
When you're feeling tired and sluggish due to menopause, exercise is probably the last thing you want to do. However, lower estrogen levels can reduce muscle strength and bone density and affect your heart, but all of these can be improved through exercise. Of course, exercise also helps you maintain your weight during a time when it can be difficult to lose weight. It is also known to help relieve anxiety and stress and improve sleep.
We're not suggesting you suddenly start circuit training or running marathons, but whatever you choose, it's important to exercise regularly, aiming for the NHS guideline of 150 minutes of moderate exercise per week (30 minutes, five times a week).
A 2008 study in the United States involving 380 menopausal women found that brisk walking alone can reduce stress, depression and anxiety. Walking for 40 minutes five times a week was found to significantly improve menopausal mood. Walk to the shops, take the stairs or escalator, join a walking group, or take a walk at lunchtime or in the evening. Clearing your head can not only help reduce anxiety but also help you maintain a healthy weight.
Strength training is important
Strength training using dumbbells, gym weight machines or your own body weight is effective for strengthening muscles and bones, burning body fat and boosting a slowing metabolism. Aim to use weights that challenge your muscles and perform each exercise 10–12 times. If you're not keen on going to the gym, consider buying dumbbells or resistance bands so you can do a 10-minute workout at home each day. There are many different exercise methods available online, so use them as a guide.
The benefits of HIIT
High-intensity interval training (HIIT) involves short bursts of intense exercise with rest periods in between, and it has grown in popularity over the last decade. A recent study by Liverpool John Moores University found that women who exercise regularly and sweat regularly experience fewer hot flushes than women who do not exercise.
The benefits of yoga, Pilates and tai chi
Yoga, Pilates and tai chi all help keep your body flexible, improve your balance and strength, and help you feel well. Deep breathing and meditation can also help relieve stress and anxiety.
Do what you enjoy
It may sound obvious, but if you don't enjoy a particular type of exercise, you won't stick with it. Some women enjoy tennis, while others prefer energetic classes such as dance or Zumba. Some may prefer activities like swimming or cycling, or exercising at home. Just as everyone experiences menopause differently, everyone has different exercise preferences, whether they prefer exercising in a group or on their own, or finding an exercise buddy.
If you would like further support and advice, please refer to our dedicated "Menopause Guide".