How Much Exercise Should I Do During Menopause?
How Much Exercise Should I Do During Menopause?
Menopause is a significant phase in every woman’s life, marked by hormonal changes that can impact your overall well-being. Symptoms like hot flushes, mood swings, weight gain, and decreased bone density are common. Exercise can be a game-changer in managing these symptoms, but knowing how much and what kind of exercise to do during menopause can be a bit confusing. Let’s break it down and make it simple.
Understanding the Role of Exercise During Menopause
Exercise isn’t just about weight management during menopause; it’s about maintaining your overall health, managing symptoms, and improving quality of life. Physical activity can help balance hormone levels, improve mood, increase energy, and support bone health, which is crucial as the risk of osteoporosis rises during menopause.
How Much Exercise Do You Need?
The general recommendation for exercise during menopause doesn’t differ too much from standard adult guidelines, but with a few tailored considerations:
Aerobic Exercise: 150 Minutes Per Week
Aim for at least 150 minutes of moderate-intensity aerobic exercise each week. This could be brisk walking, cycling, swimming, or even dancing. If you prefer a more vigorous approach, such as jogging or HIIT (high-intensity interval training), 75 minutes a week will suffice.Strength Training: 2-3 Days Per Week
Incorporate strength training exercises at least two to three times a week. Strength training is vital during menopause to combat the natural loss of muscle mass, boost metabolism, and maintain bone density. Focus on full-body workouts that include compound movements like squats, deadlifts, push-ups, and rows.Flexibility and Balance: Daily or Several Times Per Week
Incorporate flexibility and balance exercises like yoga, Pilates, or simple stretching routines. These exercises help improve joint mobility, reduce stiffness, and can also aid in managing stress and anxiety.Short Bursts of Activity
If you’re finding it tough to carve out time, remember that exercise doesn’t have to be done in long sessions. Short bursts of activity, like 10-15 minutes spread throughout the day, are also beneficial. Even activities like taking the stairs, gardening, or walking your dog contribute to your daily exercise goal.
Tailoring Your Workouts to Your Menopausal Symptoms
Everyone’s menopause experience is unique, and your exercise routine should reflect your personal needs and symptoms. Here’s how to adapt your exercise routine based on common menopausal challenges:
Hot Flushes and Night Sweats: Opt for workouts in cooler environments or at cooler times of the day. Stay hydrated and dress in breathable clothing.
Mood Swings and Anxiety: Incorporate mind-body exercises like yoga and meditation. Aerobic exercises are also great mood boosters due to the release of endorphins.
Weight Gain: Focus on both cardio and strength training. Strength training increases muscle mass, which helps burn more calories even at rest.
Low Energy Levels: On days when you’re feeling low on energy, choose lighter exercises like walking, stretching, or gentle yoga. Any movement is better than none and can help you feel more energised.
Joint Pain and Stiffness: Low-impact exercises like swimming or cycling are easier on the joints. Always include a proper warm-up and cool-down to maintain joint health.
Listening to Your Body
During menopause, it's essential to listen to your body and adjust your exercise intensity accordingly. You might find that you need more recovery time between workouts or that your energy levels fluctuate. It’s okay to have lighter days; consistency is more important than intensity.
If you’re new to exercising or haven’t been active recently, start slow and gradually increase your activity level. Consider working with a coach who understands menopause and can tailor a program specific to your needs.
Lou’s Verdict
Menopause is a time of change, but it doesn’t have to mean a decline in your health and fitness. By staying active and finding the right balance of exercise, you can navigate this phase with more energy, better mood, and improved overall well-being. The key is consistency and choosing activities that you enjoy and that make you feel good.
Actionable Insights
Start Slow: If you’re not used to exercising, begin with 10-minute walks and gradually increase the duration and intensity.
Incorporate Strength Training: Add two strength sessions per week focusing on major muscle groups.
Listen to Your Body: Adjust your workouts based on how you feel, and don’t hesitate to take rest days when needed.
Stay Hydrated: Especially important if you’re experiencing hot flushes and night sweats.
Seek Support: Consider working with a personal coach who understands menopause to guide you through this transition with a customised approach.
Ready to take charge of your fitness during menopause? Explore personalised coaching options to keep you motivated and accountable: Check out my pricing here.
