Menopause is a bothersome but natural phase of life that brings hormonal changes. These changes often lead to uncomfortable symptoms like weight gain, mood swings, hot flashes, and disrupted sleep. While these changes are challenging, regular exercise can help manage symptoms while supporting overall health and energy. Read on to learn our top tips for staying active during menopause and how our team of in-home and virtual personal trainers helps clients with the transition.

The Essential Guide to Exercise During Menopause

WEIGHT GAIN

Hormonal shifts can slow your metabolism and contribute to weight gain. Regular physical activity burns calories and builds muscle, making it much easier to maintain a healthy weight. Exercise can also improve insulin sensitivity, which helps regulate your blood sugar while reducing fat storage.

MUSCLE LOSS

The decline in estrogen during menopause can lead to a gradual loss of muscle, also known as sarcopenia. Estrogen plays a key role in maintaining muscle strength and mass, and its reduction can accelerate muscle breakdown while reducing your body’s ability to build new muscle tissue. Consistent strength training during menopause can help counteract this loss while maintaining muscle tone. Our in-home and virtual personal trainers at Nielsen Fitness work with many adults to combat the daunting effects of sarcopenia.

DISEASE

Menopause is associated with an increased risk of chronic disease. “For example, menopause-related hot flashes and night sweats have been linked to a greater risk for high blood pressure and other cardiovascular risk factors. Research also shows depression during the menopause transition is strongly linked to higher cardiovascular disease risk. In addition, women who experience natural menopause at a later age have a lower risk of cardiovascular disease and death. Factors that may influence an earlier start to menopause include worse cardiovascular health during reproductive years, cigarette smoking and possibly genetics” (American Heart Association, 2023). Cardiovascular exercises like walking, cycling, and swimming improve heart health, lower your blood pressure, and promote healthy cholesterol levels, all of which work to counteract menopause-related risk factors.

SYMPTOMS

Some studies suggest that regular physical activity may help reduce the frequency and severity of hot flashes and night sweats. Hormonal fluctuations can affect mood and increase the risk of anxiety and depression, but exercise releases endorphins that help manage stress and anxiety. Movement also improves circulation and oxygen flow throughout your body, combating the fatigue that often accompanies menopause while regulating circadian rhythm.

THE WORKOUTS

“Although more medical professionals and scientists are getting closer to the truth about what kinds of exercise routines will benefit women in midlife the most, all things menopause remain understudied” (Well & Good, 2024). That said, our in-home and virtual personal trainers suggest a balanced fitness routine that includes a mix of cardio, strength training, flexibility, and balance exercises. Lifting weights, using resistance bands, or performing bodyweight exercises builds muscle and strengthens your bones, while regular cardio protects your heart. Stretching, yoga, or Pilates can also improve your flexibility, reduce stiffness, and promote general wellbeing and relaxation. A moderate level of exercise intensity is sufficient. However, “if you regularly put your [body] through intense workouts in your 20s (and are still keen to get your HIIT fix), once a week is enough. A reduction in estrogen also means that recovery will come slower, since muscle regeneration relies on stem cells called satellite cells, which need estrogen to function optimally” (Women’s Health, 2024).

OUR TIPS

If you’re new to exercise, start with low-impact activities before gradually increasing intensity and duration. Choose types of movement that you enjoy to make exercise a sustainable habit, and pay attention to how your body responds. It’s okay to adjust your routine as needed! Rest when necessary, but aim for at least half an hour of physical activity most days of the week. Shorter, more frequent sessions can also be effective. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa, (and virtual personal trainers everywhere) can design a program tailored to your needs and help you stay motivated.

FINAL WORDS

Exercise is a powerful tool for managing the physical and emotional changes that come with menopause. Regular physical activity can help you maintain a healthy weight, strengthen your bones and muscles, support your heart health, and improve your mood and sleep. No matter where you are, it’s never too late to start reaping the benefits of an active lifestyle. Contact us today if you’d like some support on that front!