Exercise and Menopause: What You Need to Know

The Importance of Exercise During Menopause: What You Need to Know

As menopause approaches, many women find themselves confused about the best exercise routines to follow. With conflicting advice from various sources, it can be challenging to determine what will benefit them the most during this phase of life. However, recent developments in research and funding are shedding light on the importance of exercise for menopausal individuals.

According to a McKinsey report, treating menopausal symptoms has the potential to become a $350 billion market, highlighting the significance of this phase of life. While much of the advice available is not backed by science, there is a growing focus on understanding the impact of menopause on heart, brain, and bone health. President Joe Biden’s recent executive order allocated $200 million for research in this area, signaling a positive shift towards better understanding and support for menopausal individuals.

Exercise plays a crucial role in maintaining health and well-being during perimenopause, menopause, and post-menopause. Abbie Smith-Ryan, PhD, emphasizes that even starting to exercise during menopause can increase lifespan and improve quality of life. Despite the challenges of balancing various responsibilities, including career, family, and aging parents, incorporating movement into daily routines is essential for longevity.

Building and maintaining muscle mass is particularly important during menopause, as muscle loss can lead to various health issues. Alyssa Olenick, PhD, recommends starting with body-weight resistance training before progressing to lifting weights. Strength training, combined with cardiovascular exercise, can help mitigate symptoms and improve overall health.

High-intensity interval training (HIIT) is also beneficial for menopausal individuals, as it can help preserve muscle mass and offset age-related changes. Research has shown that vigorous activity, such as HIIT, can help alleviate menopause symptoms and improve overall health outcomes.

While the journey through menopause may present challenges, it is never too late to prioritize exercise and well-being. Jennifer Cooke, 61, found success in rebuilding her running routine with the help of coaches, emphasizing the importance of consistency and perseverance. As research continues to highlight the benefits of exercise during menopause, it is essential for individuals to prioritize their health and well-being through physical activity.

In conclusion, exercise is a vital component of navigating menopause and promoting overall health and well-being. By incorporating strength training, cardiovascular exercise, and HIIT into their routines, menopausal individuals can improve their quality of life and longevity. Remember, it’s never too late to start or restart an exercise regimen and prioritize your health during this transformative phase of life.