Exercise and Menopause
Exercise has a positive influence on many of the changes that occur in our body during peri menopause and menopause. Fluctuating and reduced levels of hormones has a well documented negative impact on our:
Mental wellbeing and cognitive function
Bone health
Cardiovascular health (heart and lungs)
Continence and sexual health
Muscle strength and balance
From the outset following the WHO guidelines on physical activity will start you off on a good footing. Each week you should aim to do:
At least 150 minutes (1 1/2 hours) of moderate activity, such as cycling or brisk walking
Or 75 minutes (1 1/4 hours) of vigorous intensity, such as running or playing sport
Or several short sessions of very vigorous activity, such as sprinting up hills
So how can these guidelines combat the impact of menopause?
Brain Health
Regular exercise has been shown to maintain and improve cognitive function. Low mood and “brain fog “are common symptoms of menopause. Exercise releases endorphins improving our mood and makes us physically tired leading to improved sleep.
Bone Health
Bone health is compromised by reduction in oestrogen. We can help combat this by incorporating some vigorous activity into our day: playing tennis, jogging for 30 secs intervals when out for a walk, step ups on the bottom step of the stairs or even return to your Irish dancing steps.
Heart health
Any activity that makes you slightly out of breath (difficult to maintain a full conversation) will increase the demands on your cardiovascular system improving your fitness. Improving your overall fitness can have a positive impact on controlling the weight gain associated with menopause.
Continence and sexual health
Issues with urinary incontinence are often the biggest barrier to returning to exercise. Diminishing oestrogen levels can lead to vaginal atrophy; improving muscle function can improve the overall health of the pelvic floor muscles. Our pelvic health specialist, Aileen MaGuire will assist you with regaining control of your bladder by improving muscle strength and tone.
And the rest
The good news is activities that target your bone and cardiovascular health will also target your muscle strength, but this can be further improved by adding a light weights session to you weekly exercise programme. Examples such as squats using body weight or shoulder exercises with a 2 kg weight will enhance your muscle strength. Don’t forget the balance system; a simple balance exercise of standing on one leg as you brush your teeth completed for 2 minutes twice a day is effective.
There has been an explosion of interest and research on the positive impact of exercise on menopause symptoms. Here at Ballsbridge physiotherapy clinic we are well placed to advise you on the best exercise regime tailored to your needs, taking into account pre existing conditions and general well-being. Check out the information in our women’s health section and classes; Stronger 4 Longer and Pilates’.
Menopause Services
The significant hormonal changes that occur in the body at this point can cause profound changes in a women’s health and lead to some miserable side effects. We can help you.