Aging for Women: Menopause and Exercise

Written by: Dr. Marcia Whalen

For women, menopause is inevitable, but understanding what to expect and having a plan to help with the symptoms can be the key to getting through it a bit more easily. Menopause is a series of natural biological changes that occur when your ovaries stop producing the hormone estrogen, and fertility ends.

Beginning around the mid-thirties, the ovaries decline in hormone production. This accelerates in the 40′s, hormones fluctuate more dramatically and by the 50′s, women’s menstrual cycles usually end completely.

This process can cause several symptoms that can be tough to manage including:

• Hot flashes
• Depression, stress and anxiety
• Sleep disorders
• Irritability
• Osteoporosis
• Cardiovascular disease

In addition to this many women may experience weight gain, especially around the midsection. Part of this has to do with those declining hormones, a decrease in your metabolism and a possible increase in appetite. Combine this with the fact that many women exercise less as they get older, weight gain becomes inevitable.

Keeping your metabolism going (the amount of energy your body burns in calories to energize itself) is critical to preventing that unwanted weight gain. One reason metabolism declines with age is the loss of muscle mass. Muscle burns more calories than fat, so when you lose that muscle (about ½ pound a year if you don’t preserve it with weight training/exercise), you don’t burn as many calories.

What is the answer?

There are a number of ways to manage menopause symptoms, from alternative therapies (such as acupuncture) to eating a healthy diet. However, one simple thing you can do that will make a significant difference is exercise. A regular exercise program that balances cardiovascular training (get that heart rate up), strength training, and stretching / flexibility work will provide you the following benefits:

• Weight loss – Exercise will help you burn calories. Creating a deficit in calories (burning more than your body needs for energy) is what will lead to weight loss. For every 3500 calories you burn, you can lose 1 pound in fat.
• Reduction of hot flashes – Exercise can help increase estrogen levels, which can decrease the severity of hot flashes.
• Increased bone mass - Strength training can help strength the bones and prevent osteoporosis.
• Cardiovascular benefits – Exercise can help lower high blood pressure and greatly reduce your risk for heart attack and stroke.
• Stress reduction – Menopause can often lead to depression, anxiety and stress. Exercise is proven to help reduce stress and improve your mood.

Exercise may cause the same magnitude of change as that induced by estrogen therapy.

Ready to get started?

The key to committing to a life-long exercise program is that you must find activities that you enjoy. A brisk walk is a great way to get started. Get yourself moving and as you get stronger over time you can start to challenge yourself more. Walking, running, cycling, swimming, group fitness classes, and cardio machines are all great ways to get your cardiovascular system in shape.

Strength training is equally important, especially if you want to increase your metabolism and lose body fat. You don’t have to train like a bodybuilder to get the benefits, but you do need to use resistance (such as dumbbells, machines or resistance bands) and you do need to challenge your muscles and body. You might want to work with a personal trainer to get started to ensure you are using proper form and don’t hurt yourself.

Additionally, schedule your time to exercise just like any other appointment or meeting, make it a priority in your daily life. Get your friends and family involved, exercise is a great way to spend quality time together. Taking control of your physical health will get you through menopause and provide you with life changing benefits.