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Exercise and Menopause: Managing Symptoms with Movement

by Bietel Kidane



Menopause marks a natural phase in every woman’s life, signifying the end of reproductive years. While it is a biological milestone, the accompanying symptoms—such as hot flashes, mood swings, weight gain, and bone density loss—can significantly impact quality of life. Fortunately, exercise offers a powerful, non-invasive way to manage and mitigate these symptoms. Through regular, targeted movement, women can embrace this transition with improved physical and emotional health. This article explores the science behind menopause and its effects on the body, the benefits of exercise during this period, and practical strategies to integrate movement into daily routines.


Understanding Menopause and Its Effects on the Body

Menopause typically occurs between ages 45 and 55, marking the cessation of menstrual cycles for 12 consecutive months. The transition is driven by a decline in ovarian function, leading to reduced levels of estrogen and progesterone. These hormonal changes affect various systems in the body. Estrogen plays a critical role in maintaining bone density. Its decline accelerates bone resorption, leading to an increased risk of osteoporosis and fractures. Menopause is associated with sarcopenia a natural decline in muscle mass and strength. This contributes to slower metabolism and potential weight gain. Lower estrogen levels can negatively impact cardiovascular health, increasing the risk of hypertension, atherosclerosis, and heart disease.Hormonal imbalances during menopause often result in mood fluctuations, anxiety, and insomnia. These can exacerbate feelings of fatigue and stress.Many women experience a shift in fat storage, with increased deposition around the abdomen. This central weight gain is linked to metabolic disorders such as diabetes and cardiovascular disease.


The Role of Exercise During Menopause

Exercise is a cornerstone for managing menopausal symptoms and promoting overall health. Regular physical activity not only addresses the physical changes of menopause but also enhances emotional well-being and quality of life.Weight-bearing and resistance exercises stimulate bone remodeling, helping to maintain or even improve bone density. Activities like walking, jogging, dancing, and resistance training create mechanical stress that encourages bones to remain strong. Strength training counteracts muscle loss, enhances metabolism, and supports a healthy body composition. Resistance exercises like squats, lunges, and push-ups help preserve lean muscle mass.Aerobic exercises, such as cycling, swimming, or brisk walking, improve heart health by reducing blood pressure, cholesterol levels, and resting heart rate. This reduces the risk of cardiovascular diseases often associated with menopause. Exercise stimulates the release of endorphins, the body's natural mood elevators. Activities like yoga and tai chi not only enhance physical fitness but also alleviate anxiety, depression, and sleep disturbances.Regular physical activity helps prevent weight gain and abdominal fat accumulation. Combined with a balanced diet, exercise is key to maintaining a healthy weight and reducing the risk of metabolic disorders.


Types of Exercises for Menopausal Women

A well-rounded fitness routine is essential for addressing the multifaceted symptoms of menopause. The following exercise types are particularly beneficial:

1. Aerobic Exercises

Aerobic activities improve cardiovascular endurance and support weight management. Examples include:

●       Brisk Walking: A low-impact option suitable for all fitness levels.

●       Cycling: Great for building lower-body strength and improving heart health.

●       Swimming: Provides a full-body workout while being gentle on the joints.

2. Resistance Training

Strength training combats muscle and bone loss. Incorporate exercises like:

●       Bodyweight Exercises: Push-ups, planks, and squats are effective and equipment-free.

●       Free Weights or Resistance Bands: These tools add variety and intensity to workouts.

●       Machine-Based Training: Gym equipment ensures controlled and targeted strength-building.

3. Flexibility and Mobility Training

Maintaining flexibility reduces stiffness and improves range of motion. Focus on:

●       Yoga: Promotes relaxation, balance, and flexibility.

●       Dynamic Stretching: Prepares muscles for activity and prevents injury.

●       Static Stretching: Enhances flexibility and aids recovery after exercise.

4. Balance and Stability Exercises

Improved balance reduces the risk of falls and injuries, especially important for women at risk of osteoporosis. Try:

●       Tai Chi: A gentle practice focusing on fluid movements and mindfulness.

●       Single-Leg Stands: Simple exercises to enhance stability and core strength.

5. High-Impact Activities (For Those Without Joint Issues)

Activities like jumping jacks, running, and skipping provide greater mechanical loading on bones, promoting density. However, these should be approached cautiously if there are joint or bone health concerns.


Designing a Menopause-Friendly Exercise Routine

A consistent and enjoyable exercise routine is key to long-term adherence. Here’s a sample weekly plan for menopausal women:

Day 1: Cardiovascular and Flexibility Training

●       30 minutes brisk walking

●       15 minutes of yoga

Day 2: Strength Training

●       3 sets of 12 squats

●       3 sets of 10 push-ups (modified as needed)

●       3 sets of 15 dumbbell rows

Day 3: Rest or Active Recovery

●       Light stretching or a leisurely walk

Day 4: Aerobic and Balance Training

●       30 minutes cycling or swimming

●       10 minutes tai chi

Day 5: Full-Body Resistance Training

●       3 sets of 10 lunges (each leg)

●       3 sets of 12 dumbbell chest presses

●       3 sets of 15 seated resistance band rows

Day 6: High-Impact Cardio (if suitable)

●       20 minutes of jogging or jump rope

●       10 minutes of dynamic stretching

Day 7: Rest or Flexibility Training

●       Gentle yoga or Pilates session


Overcoming Barriers to Exercise During Menopause

Starting or maintaining an exercise routine during menopause may feel challenging due to fatigue, discomfort, or lack of motivation. Here are some strategies to overcome these barriers: Begin with short, manageable sessions and gradually increase intensity and duration as fitness improves. Choosing enjoyable exercises, like dancing or hiking, increases the likelihood of sticking to a routine.Regular, moderate exercise is more beneficial than sporadic, high-intensity workouts.Join group fitness classes or partner with a workout buddy to stay motivated and accountable. A kinesiologist or personal trainer can design a program tailored to your needs, ensuring safety and effectiveness.


The Broader Benefits of Exercise Beyond Menopause

Regular physical activity during menopause doesn’t just alleviate symptoms—it lays the foundation for long-term health. Exercise lowers the likelihood of conditions like diabetes, hypertension, and arthritis. Physical activity supports brain health and reduces the risk of cognitive decline. Regular movement promotes better sleep patterns, addressing one of menopause’s most disruptive symptoms.Feeling strong and capable enhances body image and self-esteem.


Conclusion

Menopause is a significant life transition, but it doesn’t have to diminish quality of life. Through consistent exercise, women can manage symptoms, preserve their physical and mental health, and thrive during this stage of life. By focusing on a combination of aerobic, strength, flexibility, and balance training, menopausal women can empower themselves to navigate this chapter with resilience and vitality.Remember, every woman’s journey through menopause is unique. Consulting with healthcare professionals, including kinesiologists, ensures an exercise routine that is safe, effective, and tailored to individual needs. Embrace the power of movement—it’s never too late to invest in your health and well-being.

 

 

References

Dąbrowska-Galas M, Dąbrowska J, Ptaszkowski K, Plinta R. High Physical Activity Level May Reduce Menopausal Symptoms. Medicina (Kaunas). 2019 Aug 11;55(8):466. doi: 10.3390/medicina55080466. PMID: 31405242; PMCID: PMC6722698.

 

Mishra N, Mishra VN, Devanshi. Exercise beyond menopause: Dos and Don'ts. J Midlife Health. 2011 Jul;2(2):51-6. doi: 10.4103/0976-7800.92524. PMID: 22408332; PMCID: PMC3296386.

 

Kang, Ae rah, "Managing Menopausal Symptoms Through Exercise and Dietary Changes" (2023). Doctor of Nursing Practice Final Manuscripts. 227. https://digital.sandiego.edu/dnp/227 

 

Wasley D, Gailey S. Menopause and the role of physical activity - The views and knowledge of women aged 40-65. Post Reprod Health. 2024 Jun;30(2):77-84. doi: 10.1177/20533691241235273. Epub 2024 Feb 23. PMID: 38393976; PMCID: PMC11188563.

 

Xu H, Liu J, Li P, Liang Y. Effects of mind-body exercise on perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause. 2024 May 1;31(5):457-467. doi: 10.1097/GME.0000000000002336. PMID: 38669625; PMCID: PMC11465887.

 

 

 
 
 

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We are concert organizers with a passion to raise money for medical research. Our talented staff handles all aspects of the process from identifying the right headliner, booking the venue, promoting the event, and selling the tickets. We include your medical research organization in our planning sessions, catering the event to your needs and expectations. A portion of the proceeds from the event are then donated directly to your organization.

our talented staff

Max Hann, Director of Advertising and Promotion
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Max Hann has previously worked as a publicist, a video producer, and communications consultant. Max is from Mount Laurel, New Jersey and currently attends Rowan University as a Edelman Scholar and a dual major in Advertising and Radio, Television, and Film. 

Gabriella Schwochert, Associate Producer
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Gabriella Schwochert is an experienced event planner and conference planner and is also available to fully plan meal and dessert events before or after the concert for our clients. She is a student at Ocean County College majoring in hospitality management.

Emily Federico, Director of Public Relations and Social Media
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Emily Federico is currently pursuing a Bachelor’s degree in Business Administration at Florida Atlantic University, with a focus on Hospitality and Marketing. She has a strong passion for event coordination and is a specialist in event marketing. She has special interest in healthcare communications. She is an experienced social media coordinator and enjoys promoting our concerts to our audiences while highlighting the medical advances of our partner charities.

Ava Handler, Associate Producer
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Ava Handler is a student at Northeastern University majoring in music management. She is an talented performer herself and recently spent a semester in Dublin, Ireland. She brings her passion for promoting musical artists and her skills of helping to produce concerts to our organization.

Bob Kieserman, Producer
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Bob Kieserman has been producing entertainment for over 40 years. A performer himself, as a young man, Bob toured the east coast as both a solo performer and as the founder and leader of a 20-person singing group. He has since promoted many concerts and productions and truly enjoys bringing quality entertainment to audiences while also benefiting medical research. Bob spent his career as a professor of healthcare administration and medical ethics and has worked with major hospitals and medical practices throughout the country. 

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the distinctive harmonies of Steve & Steve
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Steve & Steve are two 70-something singer-songwriters who have been “keepin’ 60s music alive” since before 60s music was considered “oldies”.

 

Both from northern New Jersey, Steve Messinger ("Mess") and Steve Bernstein ("Bernie") met as students at Franklin & Marshall College in Lancaster, PA in 1969. It all started one afternoon when Bernie, a freshman, brought his guitar into the lobby of the coed dorm hoping to meet women, when, lo and behold, Mess, a sophomore, walked by, sat down with Bernie and instantly the two started to harmonize on tunes by The Beatles, The Everly Brothers and others. Thus, a legendary act was born.

 

Following their time together at F&M and a 10-year post-college hiatus, Steve & Steve reunited in 1983 to perform at Bernie's 10th year F&M Reunion, which rekindled their passion for performing together.

 

Steve & Steve have been privileged to share concert stages with some of their favorite 60s artists: Chad & Jeremy, The Grass Roots, Jay & The Americans, Herman’s Hermits (with Peter Noone), Gary Puckett & The Union Gap, Felix Cavaliere (The Rascals), Micky Dolenz (The Monkeys), The Happenings, Kate Taylor (whose first  60s-era album was produced by her brother, James), Don Dannemann (The Cyrkle), The Fifth Dimension, plus the 70s artist, Badfinger.

 

Despite having performed songs from their ever-expanding 750-song playlist for the past 55 years, Steve & Steve continue to be energized by those harmony-driven 60s songs. A typical Steve & Steve performance will treat the crowd to tunes by Simon & Garfunkel, Neil Diamond, Peter & Gordon, Cat Stevens, The Rolling Stones, James Taylor, Crosby Stills & Nash and, of course, The Beatles and The Everly Brothers. At every show, Steve & Steve delight in performing songs that formed the soundtrack to their lives, and in seeing just how much those same songs, 50+ years later, still resonate with their audiences.

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