Regular physical activity is crucial for women facing menopause. Consider what physical activity can do for you — and how to apply fitness tips for menopause to your daily routine.
By Mayo Clinic Staff
Menopause is an important transition in a woman's life. Use it as a reminder to take good care of yourself. Start by considering these fitness tips for menopause.
Exercise during and after menopause offers many benefits, including:
- Preventing weight gain. Women tend to lose muscle mass and gain abdominal fat around menopause. Regular physical activity can help prevent weight gain.
- Reducing the risk of cancer. Exercise during and after menopause can help you lose excess weight or maintain a healthy weight, which might offer protection from various types of cancer, including breast, colon and endometrial cancer.
- Strengthening your bones. Exercise can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
- Reducing the risk of other diseases. Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise can counter these risks.
- Boosting your mood. Physically active adults have a lower risk of depression and cognitive decline.
Being overweight or obese might be associated with hot flashes, but further research is needed. Exercise isn't a proven way to reduce menopausal symptoms, such as hot flashes and sleep disturbances. However, regular exercise can help you maintain a healthy weight, relieve stress and improve your quality of life.
For most healthy women, the Department of Health and Human Services recommends moderate aerobic activity for at least 150 minutes a week or vigorous aerobic activity for at least 75 minutes a week — preferably spread throughout the week. In addition, strength training exercises are recommended at least twice a week.
Consider the options and their benefits:
- Aerobic activity. Aerobic activity can help you shed excess pounds and maintain a healthy weight. Try brisk walking, jogging, biking, swimming or water aerobics. If you're a beginner, start with 10 minutes a day and gradually increase the intensity and duration.
- Strength training. Regular strength training can help you reduce body fat, strengthen your muscles and burn calories more efficiently. Try weight machines, hand-held weights or resistance tubing. Choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. Gradually increase the resistance level as you get stronger.
- Stretching. Stretching can help improve flexibility. Set aside time to stretch after each workout, when your muscles are warm and receptive to stretching.
- Stability and balance. Balance exercises improve stability and can help prevent falls. Try simple exercises, such as standing on one leg while brushing your teeth. Activities such as tai chi also can be helpful.
Set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 30-minute walk after dinner. Frequently update your goals. Teaming up with someone — such as a partner, friend or neighbor — can make a difference, too.
Remember, you don't have to go to the gym to exercise. Many activities, such as dancing and gardening, also can improve your health. Whatever you choose, take time to warm up and cool down safely.
May 25, 2016
- Menopause: Time for a change. National Institute on Aging. https://www.nia.nih.gov/health/publication/menopause-time-change/introduction. Accessed April 21, 2016.
- The Menopause Guidebook. 8th ed. Mayfield Heights, Ohio: The North American Menopause Society; 2015. http://www.menopause.org/publications/consumer-publications/-em-menopause-guidebook-em-8th-edition. Accessed April 21, 2016.
- Body weight and cancer risk. American Cancer Society. http://www.cancer.org/cancer/cancercauses/dietandphysicalactivity/bodyweightandcancerrisk/body-weight-and-cancer-risk-effects. Accessed April 21, 2016.
- 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/. Accessed April 21, 2016.