Managing Menopause with Exercise

Menopause can be a challenging time in a woman’s life. Hormonal changes during menopause can cause symptoms such as hot flashes, fatigue, mood swings and insomnia. These symptoms can leave women feeling anything but motivated to work out. The good news is a regular exercise routine can help alleviate these common symptoms.

Cooper Fitness Center Professional Fitness Trainers Angela Horner, MS, and Stephanie Hill give a word to women, encouraging them to overcome the obstacles of menopause with exercise.

Mindfulness in Menopause

“I always first encourage my clients to remember that while menopause is challenging, it is only temporary,” Horner says. “You will come out on the other side. That’s why the way you take care of yourself during this time in your life is very important.”

It can be difficult to stay motivated when you’re not feeling your best but staying fit and active remains vital. Due to the sharp decrease of estrogen during menopause, women are more prone to gaining weight as well as losing muscle and bone density. In addition, women can also become more susceptible to heart disease due to the loss of estrogen. “Many women experience sleep deprivation, mood swings and hot flashes, even when they’ve been working hard and using the right tools,” says Hill. “Keeping the body moving can help regulate body temperature and even curb other symptoms.”

The Impact of Cardiovascular Exercise

A balanced exercise program not only reduces the severity of menopausal symptoms but also prevents weight gain and bone density loss. The exercise recommendations during menopause actually do not differ any from any other time in life. “Regular cardiovascular exercise is highly recommended not only for heart health but bone density as well,” states Horner. Walking, jogging, tennis, dancing and cycling are ideal cardio options for women in this stage of life. Another advantage of these types of aerobic exercise is they provide enough impact to cause osteogenesis, or bone growth, while also maintaining joint health. Hill adds, “cardiovascular training can help boost your mood and mental clarity. Consistent movement can also help your sleep patterns.”

The Importance of Strength Training

Strength training is also beneficial for increasing and maintaining bone density and muscle mass for a healthy body mass index. “It’s a myth that a woman who lifts weights is going to get big and bulky,” Horner explains. “What’s important is that you challenge yourself with enough weight-bearing exercise to promote bone growth and keep you from losing muscle.”

A balanced strength training program should include all muscle groups and be performed at a metabolically-challenging intensity, which keeps your heart rate up for the duration of the workout, in order to elevate muscle and bone growth. Increasing muscular strength and flexibility during menopause and beyond helps increase functionality, improve balance and reduce the risk of bone fractures.

A great way to begin strength training is working your way up. Hill says three sets of 10-12 repetitions of each of the following exercises can help you get started.

• Squats
• Lunges
• Deadlifts
• Lateral pull downs
• Chest press
• Rows

Remember, the life stage of menopause and the challenges that come with its symptoms are only temporary. While it may be difficult to find the same motivation to exercise as you did before, by pushing through the symptoms you set yourself up to come out on the other side of menopause healthier.

Hill says, “if you are struggling with your form, motivation to exercise or determining a workout best for you, reach out to a fitness trainer. We are here to help you navigate life’s unexpected turns.” A professional fitness trainer can help build a workout program for your needs and goals based on your life stage and schedule.

Watch this Exercise Moves video with Angela Horner as she explains more ways to incorporate exercise to manage menopausal symptoms.

For more information about Cooper Fitness Center or to schedule a session with a professional fitness trainer, visit cooperfitnesscenter.com or call 972.233.4832.