02 Jul 2013

The benefits of exercise during menopause

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The benefits of exercise during menopause are explored by naturopath Jennifer McLennan

Women's health

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Why is it that the hardest things in life can often be the most rewarding? Like losing weight, saving money or parenting? It seems that exercise is no exception. And this is particularly true during menopause where exercise helps with weight, metabolism, and helping to provide relief from the emotional and physical symptoms during the menopausal transition.

Get moving to improve your mood and find relief from hot flushes
Research has shown that women who exercise at least three times per week may be less likely to suffer from menopausal symptoms. Pounding the pavement and pumping iron seems to increase the production of endorphins, the ‘feel good’ chemicals in the body. Another theory suggests that exercise may decrease the effects of luteinising hormone (LH). LH is released from the brain in periodic surges during menopause and may be involved in hot flushes. Regardless of the reasons, women experience better mood, improved sleep and fewer hot flushes with regular exercise.

Menopausal metabolism
As we get older we usually start to see a slowing down of our metabolism, an increase in fatty tissue, and loss of muscle mass from the body. Further to this, hormonal changes that occur during menopause seem to be independent of the aging process, and further contribute to lower resting metabolic rate, abdominal weight gain, and sleep problems, which further effect appetite regulation and therefore weight gain. Another pay off for getting deliberate about exercise.

Which type of exercise is best?
Both aerobic and low-intensity exercise where studied and found to be the most beneficial for metabolism and hot flushes. Women reported better sleep quality and women who practised yoga were found to have better mood outcomes during the menopause.

Aerobic exercise – including running, cycling, or gym classes such as spin, circuit, boxing or aerobics class, increases the heart rate and oxygen requirements, it requires a good level of fitness, and energy.

Walking, jogging and swimming are great options if you do not belong to the gym, or are just starting your fitness regime. Walking and jogging can have a calming effect when performed at a moderate pace, for 45 minutes to an hour.

Weight bearing exercise, refers to exercise where you bear your own body weight against gravity. Examples of weight bearing exercises include walking, golf, yoga or Tai Chi. This exercise strengthens the large muscles and also helps to maintain bone strength.

References available on request

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