For most women menopause can be a daunting stage of life, as this is the start of a women’s biological ageing. Perimenopause refers to the period which leads up to menopause and generally occurs once a women reaches her 40’s and 50’s. It is at this point where women will begin to experience an array of different physical and emotional changes. Once a women’s menstrual cycle has ceased for a duration of twelve consecutive months, they are now considered to have reached menopause and are now beginning to move into postmenopause. As women transition through this biological change their ovaries start to lose oestrogen receptors and oestrogen production starts to diminish. This switch in hormone production can effect, energy, weight, sleep, exercise response, bone density, moods, cardiac health and overall health and well-being. Each women’s experience with these symptoms can vary in both type and severity. Fortunately exercise can help to alleviate the impact of these symptoms and promote good health as women age, let’s take a look at how.
Decreased Bone Density and Muscle Loss
As women move through each stage of menopause their oestrogen levels drop. This is concerning because oestrogen is vital to the remodelling, formation and resorption of our bones. This lack of oestrogen results in the thinning of our bones causing them to become brittle, which can develop into osteoporosis. To combat this it is recommended that women participate in strength/resistance training 2-3x each week, preferably under the guidance of a health professional who is educated about menopause. Low oestrogen can also impact on melatonin levels and therefore distrust sleep patterns. A lack of sleep can lead to a lack of growth hormone and testosterone production, which all needs to be considered when planning exercise as this can impact recovery and potentially lead to sarcopenia (muscle wasting). If you’ve had a restless night try incorporating exercises such as deep breathing, yoga or pilates rather then weight training with heavy loads.
Fall Prevention
Women are more at risk of falling as they age, this coincides with menopause related muscle loss. They are also at greater risk of fracturing a bone if they fall as a result of weakened bones. Statistically 1 in 5 women will fall each year before the age of 60, this increases to 1 in 3 after the age of 65 and 1 in 2 women over 80. 30% of these falls will result in moderate to sever injuries such as head trauma, hip fractures, other fractures, lacerations and dislocations. After the age of 50, 1 in 2 women will suffer a broken bone due to falling in their remaining lifetime. In relation to hip fractures 90-95% occur due to falling, 25% of those patients will die within 12 months and a further 25% never regain complete mobility. These statistics are scary and this is why it is crucial to take action to mitigate the risk of women falling in there later years. Resistance training strengthens our bones, strengthens our muscles and helps to correct postural alignment. This helps to prevent falling but also reduces the risk of damage if a fall occurs. Good balance, coordination and reaction time also aid in the prevention of falls and should be challenged regularly in a safe environment.
Weight Management
Women between 45 and 55 years of age will gain on average half a kilogram of weight each year. This is sometimes contributed to lifestyle choices and age but can also be linked to hormonal changes brought about by menopause. These hormonal changes can see an increase in body fat, especially around the abdomen and a loss of muscle which creates a change in overall body composition. For the most part weight can be managed by following a balanced meal plan which includes a variety of nutrient rich foods and by making regular exercise part of your routine. The Australian physical activity and sedentary behaviour guidelines for adults 18-64 years recommends physical activity for adults at all ages including women during and beyond menopause. The recommendation is 150 minutes of moderate or 75 minutes of vigorous intensity physical activity weekly. For people looking to lose weight, avoid unhealthy weight gain, reduce cancer risk or trying to obtain greater benefit it is recommended they do 300 minutes of moderate or 150 minutes of vigorous intensity physical activity each week. For women over 64 years it is recommended they complete 30 minutes of exercise daily. If you’re not currently meeting these recommendations start slowly and build up your exercise time or intensity until you meet the guidelines or until your happy with where you are physically and mentally.
Enhanced Mental Health
Good mental health is a critical part of good overall health and well-being. For this reason it is important to manage your mental health regardless of what stage of life you are in. Women transitioning through menopause may notice mood swings, get overwhelmed easily or experience feelings of anxiousness or depression due to hormonal changes that occur during menopause. This can leave women feeling exhausted and frustrated. Fortunately exercise gives us a hit of feel good endorphins which help to boost mood and fight off feelings of anxiety and depression. Exercise should be enjoyable so find an activity you enjoy doing whether it’s lifting weights, playing tennis or yoga and make it part of your daily routine. Exercise is also a great way to reconnect with friends or family which improves overall happiness and eliminates feelings of loneliness.
It has been well proven that being physically active has many benefits for women as they age. With that said it should not be expected that selecting or programming exercise for women in there 50’s will be the same as women in their 20’s. Women transitioning through menopause often feel exhausted and experience much more joint and muscle related soreness then their younger counterparts. This does not mean they are not as capable as younger women, it just means that exercise programs need to be accomodating of each women’s individual needs. It is also recommended that women in their 50’s exercise in a cool environment to help minimise the onset of hot flushes. Remember there is no one size fits all approach to exercise and each woman will be at a different stage with her health and fitness. If you find yourself lost or unsure where to start, talk to a qualified health professional about starting an exercise plan.
xx Tara
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