Exercise Considerations for Menopause

Menopause can affect motivation and comfort around exercise. This is often due to the symptoms and energy changes associated with hormonal changes.
Exercise can be a valuable tool during menopause and here are a few considerations to keep in mind:

1. Physiology (Hormonal Changes): Lower estrogen levels during peri-menopause impair recovery and adaptation to exercise. Hormone replacement therapy (HRT) can mitigate this. Shorter, consistent workouts (e.g. 20-30 minutes daily or every other day) are effective, leaving women energised rather than exhausted and helping with better recovery.

2. Symptoms: Menopausal symptoms like sleep disturbances, and hot flushes influence exercise choices for comfort and injury prevention. For instance, exercises like box jumps may not be suitable for sleep-deprived women. Work with your body and sleep cycle to determine what exercise will benefit you in each session.

3. Motivation and Mental Health: Peri-menopausal women often experience decreased motivation and increased anxiety, depression, and ADHD symptoms. Regular exercise can help alleviate these issues, by improving overall mental well-being.

4. Life Demands: Menopause often coincides with peak career demands, caregiving for elderly parents, and parenting responsibilities. Exercise routines need to be adaptable to fit into this busy lifestyle. It's common for women to find that what once felt easy now feels more challenging, and it's okay to seek extra help.

Adapting exercise routines for peri- and post-menopausal women requires a thoughtful approach that takes into account the physiological changes, symptoms, mental health challenges, and life demands they face. By focusing on shorter, consistent workouts, prioritising comfort, and injury prevention, and being flexible with scheduling, exercise can be a powerful tool for managing menopause symptoms and improving overall well-being.