The saying goes that "nothing can be said to be certain except death and taxes."
​Personally, I have some suggested additions for that list - and I want to talk about one of them today.

An unavoidable moment of life for a large portion of the population is menopause - and whilst it may not be a certainty for everyone, those of us who will go through it know what a daunting inevitability menopause and it's laundry-list of symptoms can be.

Off the back of our recent article about managing post-menopausal symptoms, I have had some requests to talk more on the main event - specifically, the ways that we can navigate menopause with confidence, and best manage the many changes we go through during this time.

Well, The Absolute Scoop is back for its 47th issue today, and I am here to deliver on those requests.

The Importance of Exercise for Menopausal Women

As women transition through menopause, a phase marked by hormonal changes and significant physical adjustments, maintaining a healthy lifestyle becomes increasingly crucial.

Among the various strategies recommended to ease this transition, regular exercise, particularly incorporating resistance training, is well regarded as a powerful tool.

In this article, we explore why exercise is essential for menopausal women, the specific benefits it offers, and the risks associated with a sedentary lifestyle during this phase of life.

Managing Menopausal Symptoms

Menopause, typically occurring around the age of 50, brings with it a range of symptoms due to declining oestrogen levels. These symptoms include hot flashes, night sweats, mood swings, weight gain, and a heightened risk of osteoporosis and cardiovascular disease.

Exercise, especially when combined with resistance training, has been shown to mitigate many of these symptoms effectively.

Regular physical activity helps regulate hormonal fluctuations and can alleviate hot flashes and night sweats. It also supports mood stability by boosting endorphins and reducing anxiety and depression, which are common during menopause.

Furthermore, resistance training specifically helps maintain muscle mass and bone density, crucial for preventing osteoporosis and maintaining overall strength and mobility.

Health Benefits of Exercise During Menopause

The benefits of exercise for menopausal women extend beyond symptom management.
Engaging in physical activity:

1. Promotes Heart Health: Cardiovascular disease risk increases post-menopause, making regular exercise essential for maintaining heart health. Combining aerobic and resistance exercises improves cardiovascular function and reduces the risk of heart disease.
2. Supports Weight Management: Hormonal changes during menopause often lead to weight gain, particularly around the abdomen. Exercise, especially combined with a balanced diet, helps control weight by boosting metabolism and preserving lean muscle mass.
3. Preserves Bone Density: Osteoporosis, characterised by bone density loss, becomes more prevalent post-menopause. Weight-bearing exercises and resistance training stimulate bone growth and help maintain bone density, reducing the risk of fractures.
4. Enhances Sleep Quality: Many menopausal women experience sleep disturbances. Regular physical activity promotes deeper and more restful sleep, contributing to overall well-being and mood stability.
5. Boosts Confidence and Self-esteem: The physical and mental benefits of exercise contribute to a positive self-image and greater confidence in managing the changes associated with menopause.

The Downsides of Inactivity

Conversely, a sedentary lifestyle during menopause can exacerbate symptoms and increase health risks.
Without regular exercise, you expose yourself to a heightened risk of:

• Muscle Loss: Sedentary behaviour accelerates muscle loss, leading to decreased strength and mobility, and a heightened risk of sarcopenia.
• Weight Gain: Lack of physical activity coupled with metabolic changes can contribute to weight gain and abdominal obesity, which enhances your risk of developing numerous chronic conditions.
• Bone Health Decline: Inactivity accelerates bone density loss, heightening the risk of osteoporosis and fractures as you go through menopause.
• Increased Cardiovascular Risk: Sedentary habits contribute to poor cardiovascular health, increasing the likelihood of heart disease and hypertension.

Incorporating Exercise into Your Routine

To reap the benefits of exercise during menopause, it’s essential to adopt a well-rounded fitness regimen.

Aim for a combination of aerobic exercises (like brisk walking, jogging, or swimming) and resistance training (using weights, resistance bands, or bodyweight exercises).

Here are some tips to get started:

• Start Slowly: If you’re new to exercise or have been inactive, begin with low-impact activities and gradually increase intensity. Increasing load gradually, especially when beginning resistance training, is actually key to developing sustainable and effective results.
• Set Realistic Goals: Establish achievable fitness goals and track your progress to stay motivated.
• Prioritise Strength Training: Incorporate resistance exercises at least two days a week to maintain muscle mass and bone density.
• Include Flexibility and Balance Exercises: Resistance training also helps to improve flexibility and balance through increased muscle mass, reducing the risk of falls and the damage that a fall could do to your body post-menopause.
• Stay Consistent: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with resistance training on two or more days.

If you are worried about starting a new exercise program during menopause, particularly if you have existing health conditions or concerns, then you can always seek out the professional guidance of a personal trainer. ​
They can provide personalised recommendations based on your health history and fitness level, and ensure that your efforts are best tailored to the results you want to see.

In conclusion, exercise plays a pivotal role in managing menopausal symptoms, preserving overall health, and reducing the risks associated with a sedentary lifestyle. By staying active, women can enhance their quality of life during this transformative phase and maintain long-term health and vitality.

Well folks, that's issue #47 of the Absolute Scoop all wrapped up!

I hope you've enjoyed today's edition, and as always, if you had a suggestion or request, you can send it our way by replying to this email - we always love to hear from you.

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