Regular exercise is important for every stage of a woman's life, but it can provide several health benefits specifically during and after the transition to menopause. Staying active can help address some of the common health concerns postmenopausal women have - such as weight gain, heart health, bone strength, mental health, and more.
Get to know more about how you can exercise through menopause. Then, talk with your OB GYN if you have questions about the best way to support your health during this phase of life.
Manage menopause symptoms
From hot flashes to mood changes, studies are still underway to better understand how exercise can support menopause symptom control. One study in the Journal of Advanced Nursing found that menopausal women who completed a 12-month program that included a variety of exercises reported a significantly higher health-related quality of life.
Maintain a healthy weight
Postmenopausal weight gain is a common concern for women. According to the North American Menopause Society, this tendency to gain weight during the menopause transition is likely due to two main factors: a slowing metabolism and changes in lifestyle that reduce physical activity. Establishing a regular exercise routine and sticking with it can help ease these concerns.
Improve heart health
Heart disease is one of the leading causes of death for women, especially after menopause. Even more, research from the Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference found that women who went through early menopause had a 40% greater risk of coronary heart disease. Moderate and high-intensity aerobic activities, like running, swimming, dancing, or cycling, have been shown to reduce a woman's risk of cardiovascular conditions.
Reduce cancer risk
In addition to heart disease, regular exercise is also recommended as a way to reduce the risk of cancer. For example, several studies have established a link between exercise and a lower risk of breast cancer. The National Cancer Institute says that physically active women may lower their risk of breast cancer up to 21%, compared to women who are least active.
Strengthen bones
Osteoporosis, which causes a weakening of the bones, is more common after menopause. And it puts you more at risk for fractures. Exercise can help rebuild bone density - especially resistance or weight-bearing exercises. The National Institutes of Health recommend weight-bearing activities like walking, tennis, dancing, hiking, or climbing stairs, as well as resistance activities such as lifting weights.
Support mental well-being
The changes in hormones during the transition to menopause can affect your mental health and mood. Exercise may be one way to help support better mental well-being through this stage. A study in Annal of Behavioral Medicine found that women who participated in walking and yoga reported enhanced mood and quality of life during menopause.
Boost overall health
In the end, exercise is a great tool for women as they go through the transition to menopause and beyond. Even a little daily physical activity can provide big benefits for your overall health and well-being. If you're unsure where to start, talk with your OB GYN about menopause, your health risks, and what types of exercises are right for you.