Embracing Menopause: How Exercise May Be Your Best Ally

First off, what is menopause?

Let’s break it down. Menopause is a stage in a woman’s life when her menstrual periods stop permanently. This usually occurs around the age of 50, but it can happen earlier or later for some women.

During menopause, the body undergoes significant hormonal changes, particularly a decline in estrogen levels. This hormonal shift can lead to a variety of symptoms, including hot flashes, night sweats, mood swings, weight gain, and even bone density loss. It’s like a rollercoaster ride for your body, and let’s be honest, it’s not always a smooth one.

So how can exercise help?

Exercise isn’t just about lifting weights or running on a treadmill; it’s about embracing a lifestyle that supports your overall well-being. And when it comes to menopause, exercise can be a game-changer in more ways than one, before, during or after menopause!

• Managing Symptoms: Minimise the impact of hot flashes or mood swings. Exercise has been shown to help alleviate menopausal symptoms by regulating hormones and boosting mood. Plus, never forget the endorphin rush of a good workout!
• Maintaining Weight: Metabolism tends to slow down as we age, and menopause can exacerbate this process. But fear not! Regular exercise, especially a mix of cardio and strength training, can help kickstart your metabolism and maintain a healthy weight.
• Preserving Bone Health: One of the biggest concerns during menopause is the risk of Osteoporosis due to decreased estrogen levels. But here’s the good news: weight-bearing exercises like walking, jogging, and resistance training can help strengthen your bones and reduce the risk of fractures.
• Boosting Confidence: Menopause can take a toll on your self-esteem, especially with the changes happening to your body. But exercise isn’t just about physical health; it’s about feeling strong, capable, and confident in your own skin. 
• Enhancing Sleep Quality: Sleep disturbances are common during menopause, but exercise can come to the rescue once again. Engaging in regular physical activity can improve sleep quality and help you feel more rested and rejuvenated.

However let’s be honest, exercise is not a one size fits all option, and what worked for one person may not necessarily work for you. That’s why working with a highly specialised medical professional such as an Exercise Physiologist from Longevity, is so important.

Your Exercise Physiologist will be with you through every step of the way including the first phone call, initial consultation, right through to empowering you in hour-long one on one sessions. 

What’s the science behind it?

When our body undergoes a stress like exercise, it forces the body to adapt in a way which best prepares it for the next time it is put under that stress. This occurs by the areas under the most stress sending signals and a system that’s called the feedback loop and forces adaptation. 

Our Exercise Physiologists at Longevity use this feedback system our body has to protect itself, and take advantage of it with carefully prescribed exercises that will be tailored to meet your goals and preferences.

• Resistance Exercise: Not only improves your strength, but also has positive effects on bone mineral density (BMD), balance, energy levels, hormone regulation, improving symptoms of pain, and mood boosting effects. Just to name a few!
  • Impact based exercises have also shown to greatly improve bone mineral density, and our skilled Exercise Physiologists are trained in prescribing the right exercises for you
• Aerobic Exercise: Improving your cardiovascular health has shown to greatly reduce your risk of comorbidities or mortality. Engaging in regular low, medium, or high intensity exercise also helps in reducing blood pressure, lowering heart rate, and managing your blood profile.

When should I start?

Taken out of the investing for beginners handbook: “The best time to invest was yesterday, the second best time is now, and the worst time is tomorrow”. While this holds true with investing, it’s especially important when it comes to your health. 

By starting early, we can reduce and minimise the symptoms and risks for comorbidities that are associated with menopause. Likewise, we can help prevent 

Menopause doesn’t have to be a dreaded chapter in your life story. With the power of exercise on your side, you can navigate this journey with grace, strength, and energy. Remember, it’s never too early, or too late to start prioritising your health and well-being. So why wait? Let’s sweat, smile, and seize the day call Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Castle Hill, Randwick, Pymble, Kingsgrove, Neutral Bay, Rhodes, Five Dock, Casey, Gungahlin and Coburg. on 1300 964 002 to start your journey to Longevity! 

Written by Vasco Da Silva