Menopause marks a significant transition in a woman’s life, often accompanied by physical, emotional, and hormonal changes. As the body undergoes these changes, maintaining an active lifestyle can be one of the most effective ways to manage symptoms and promote overall well-being. We’ll explore how exercise can positively impact women going through menopause and offer practical tips for incorporating physical activity into your routine.

Understanding Menopause and Its Challenges

Menopause typically occurs between the ages of 45 and 55, marking the end of a woman’s menstrual cycles and fertility. This natural biological process is driven by a decrease in estrogen and progesterone levels. Common symptoms include hot flashes, decreases lean body mass, weight gain, mood swings, sleep disturbances, and changes in bone density.  

There are several treatment options to support menopausal symptoms, including hormone replacement therapy (HRT). Research also shows that regular exercise, as well as specific types of exercise, have been shown to alleviate many of them and help women feel their best during and after this transition period.1 Here’s how physical activity can make a difference:

1. Mitigating Hot Flashes and Night Sweats

Hot flashes and night sweats are among the most common menopausal symptoms. While exercise alone won’t eliminate them, it can help regulate body temperature and improve overall circulation. Engaging in moderate aerobic activities like brisk walking, swimming, or cycling can help manage these symptoms. 

2. Maintaining Muscle Mass

Hormonal changes during menopause can lead to increased fat mass and decreased lean body mass.  A focus on strength training can help regulate weight by boosting metabolism and maintaining muscle mass.  Strength training also helps improve functional strength, bone density, blood pressure, and heart rate.2 Incorporating activities like resistance training with free weights or bands, yoga, or pilates can also help enhance muscle tone and strength.

3. Enhancing Mood and Reducing Stress

Menopause can bring about mood swings and increased stress. Exercise triggers the release of endorphins, the body’s natural mood lifters. Activities such as walking, dancing, or group fitness classes can improve mood, reduce feelings of anxiety, and promote relaxation. Additionally, incorporating mindfulness practices like yoga or meditation can enhance emotional well-being. Not only does yoga help to reduce stress, but it also improves stability and balance to help prevent falls, increase flexibility, and strengthen muscles.3 

4. Supporting Bone Health

The decline in estrogen levels during menopause can lead to decreased bone density, increasing the risk of osteoporosis. Weight-bearing exercises, such as walking, jogging, and strength training, can help maintain bone density and strength. Research shows that incorporating high intensity interval training (HIIT) or other high-impact exercise such as jump rope, running, and tennis is effective at helping to maintain bone density in postmenopausal women.4 If you need cardio exercise that is easier on the joints, try swimming or working out on an elliptical machine or bike. 

5. Improving Sleep Quality

Sleep disturbances are another common challenge during menopause. Regular physical activity can promote better sleep by helping regulate sleep patterns and reducing insomnia. However, it’s best to avoid vigorous exercise too close to bedtime, as it might interfere with your ability to fall asleep.

6. Improves Heart Health

Estrogen helps protect the heart.  As estrogen declines during menopause, the risk of cardiovascular disease in women increases.  Regular exercise can help keep your heart healthy by increasing HDL cholesterol, lowering LDL cholesterol, and reducing blood pressure.5

Practical Tips for Getting Started

1. Start Slowly: If you’re new to exercise or haven’t been active for a while, start with low-impact activities and gradually increase intensity. Listen to your body and give yourself time to adapt.
2. Find Activities You Enjoy: Choose exercises that you find enjoyable to ensure consistency. Whether it’s dancing, hiking, or joining a fitness class, doing something you love will make it easier to stick with it.
3. Set Realistic Goals: Set achievable and realistic goals based on your fitness level. Celebrate small victories and progress along the way.
4. Incorporate Variety: A mix of aerobic, strength, mobility, and flexibility exercises can provide comprehensive benefits. Incorporate activities like swimming, resistance training, and stretching to address different aspects of fitness.
5. Address Nutrition and Hydration: Proper hydration and nutrition support your exercise routine and overall health. Aim for a balanced diet rich in protein, calcium, vitamin D, and other nutrients to support bone health.

Exercise is a powerful tool for managing menopausal symptoms and enhancing overall well-being. By incorporating regular physical activity into your routine, you can improve your mood, maintain muscle mass, and support bone health.  Remember, it’s never too late to start, and every step you take towards a more active lifestyle can lead to significant benefits. The dietitians at LCWNS are here to support you with nutrition and exercise recommendations specific to your lifestyle and goals in this unique stage of life.

1. Dąbrowska-Galas M, Dąbrowska J, Ptaszkowski K, Plinta R. High Physical Activity Level May Reduce Menopausal Symptoms. Medicina (Kaunas). 2019 Aug 11;55(8):466. doi: 10.3390/medicina55080466. PMID: 31405242; PMCID: PMC6722698.
2. Capel-Alcaraz AM, García-López H, Castro-Sánchez AM, Fernández-Sánchez M, Lara-Palomo IC. The Efficacy of Strength Exercises for Reducing the Symptoms of Menopause: A Systematic Review. J Clin Med. 2023 Jan 9;12(2):548. doi: 10.3390/jcm12020548. PMID: 36675477; PMCID: PMC9864448.
3. Johnson A, Roberts L, Elkins G. Complementary and Alternative Medicine for Menopause. J Evid Based Integr Med. 2019 Jan-Dec;24:2515690X19829380. doi: 10.1177/2515690X19829380. PMID: 30868921; PMCID: PMC6419242.
4. Manaye S, Cheran K, Murthy C, Bornemann EA, Kamma HK, Alabbas M, Elashahab M, Abid N, Arcia Franchini AP. The Role of High-intensity and High-impact Exercises in Improving Bone Health in Postmenopausal Women: A Systematic Review. Cureus. 2023 Feb 5;15(2):e34644. doi: 10.7759/cureus.34644. PMID: 36895528; PMCID: PMC9990535.
5. El Khoudary SR, Aggarwal B, Beckie TM, Hodis HN, Johnson AE, Langer RD, Limacher MC, Manson JE, Stefanick ML, Allison MA; American Heart Association Prevention Science Committee of the Council on Epidemiology and Prevention; and Council on Cardiovascular and Stroke Nursing. Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention: A Scientific Statement From the American Heart Association. Circulation. 2020 Dec 22;142(25):e506-e532. doi: 10.1161/CIR.0000000000000912. Epub 2020 Nov 30. PMID: 33251828.