Fitness tips for menopause: Why fitness counts
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.
Why bother with fitness during 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.
How does exercise affect menopause signs and symptoms?
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.
May 25, 2016
See more In-depth
- 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.