Menopause – Keep Moving Through It



18.04.23



By Free Motion Physiotherapy








Why Is Exercise Important During Menopause?



As your body transitions through menopause, use it as a reminder to take good care of yourself.


With menopause your ovaries stop producing Estrogen which is what leads to symptoms such as Hot Flushes, Disturbed sleep, and Brain Fog. It also increases the risk of Osteoporosis which is why it is essential to continue exercising in order to keep your heart and bones healthy.


Exercise during and after menopause offers many benefits, including:

  • • Preventing weight gain. Women tend to lose muscle mass and gain more adipose (fatty) tissue around menopause. Midlife weight gain tends to settle on our belly and internal organs resulting in an increased risk of cardiovascular disease. Muscles are metabolically more active than fat. It is therefore important to maintain and stimulate muscle growth to keep our metabolism firing. Regular physical activity can help prevent weight gain as well as aid in stabilizing any weight changes as our hormones alter and rebalance.
  • • Reducing the risk of cancer. Exercise during and after menopause can help you lose excess weight or maintain a healthy weight, which might offer protection from various types of cancer, including breast, colon, and endometrial cancer.
  • • Strengthening your bones. Exercise can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
  • • Reducing the risk of other diseases. Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise can counter these risks.
  • • Boosting your mood. Physically active adults have a lower risk of depression and tend to sleep better.


What Exercises Should Be Done During Menopause?



We should aim to get up and move our bodies every day. This could even be split into 15 minutes in the morning and 15 in the evening if there are time constraints. All you need is an exercise mat, a set of weights and a little motivation.



BENEFICIAL TYPES OF EXERCISE



Weight Training



If there is one exercise that should be done, it is lifting weights. Weight training not only builds muscle but challenges and supports the joints, preventing musculoskeletal issues from developing. Workouts can be shorter, but with the intention of using heavier weights which yields the best results.



Cardio



When we are younger, our heart is protected by Estrogen. Following menopause, it is important to regularly challenge the heart with cardiovascular exercises like running, cycling, and swimming in order to decrease the risk of heart disease. Cardio exercise can also aid the mood and sleep greatly.



YOga



Yoga may not directly affect any of the main menopause symptoms, but yoga has been shown to be beneficial in lowering blood pressure which can rise during menopause. Improved flexibility may also help with better sleep quality.



High impact



Our bone density starts to decrease in the first 5-6 years after menopause which puts us at risk of Osteoporosis and fractures. The best way to preserve your bone mass is to do high impact exercises which build up bones as they work against gravity. These include, hiking, tennis, soccer and aerobic dancing. Bone is stimulated through impact particularly through quick changes, turning from side to side or sudden direction changes.



Pelvic floor



There are so many benefits to exercising our pelvic floor muscles, including fewer worries about where the closest toilet is located while you’re out, greater self-confidence and personal comfort. Strengthening your pelvic floor muscles can reduce the likelihood of pelvic organ prolapse (POP); eliminate urinary/bowel incontinence; improve confidence; as well as improve intimacy and sexual satisfaction.



Breathwork



Focusing on mindful abdominal breathing and practicing it as a skill could help improve your tolerance for hot flushes allowing you to get through them more comfortably. Breathing will not prevent an episode of hot flushes, but breathing through it may improve your tolerance rather than resisting and making it worse.



Walking



There are general benefits to walking such as improved mood, reduced pain and stiffness and lowered blood pressure, but most importantly it provides a time to connect with friends.



Contact us!



For any enquiries, please feel free to contact us.

Phone: +27(87) 702 7850

Email: info@freemotionphysio.co.za

Website: www.freemotionphysio.co.za



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