Navigating Exercise in Menopause: A Guide for Women in Midlife

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

As menopause approaches, many women find themselves wondering what type of exercise routine is best for this stage of life. With conflicting advice coming from all directions, it can be challenging to know what will truly benefit your health during this time. However, one thing is clear: exercise is crucial for people in perimenopause, menopause, and post-menopause.

Abbie Smith-Ryan, PhD, a professor and physiologist, emphasizes the importance of exercise for women in midlife. She explains that even starting to exercise during menopause can increase lifespan and improve quality of life. With the risk of cardiovascular disease and diabetes increasing during perimenopause, incorporating exercise into your routine becomes essential.

But where should you start, and what type of exercise should you focus on? Building and maintaining muscle mass is key, 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 not only helps build muscle but also improves bone health and reduces the risk of injuries.

Cardiovascular exercise is also important, with high-intensity interval training (HIIT) being particularly beneficial for menopausal women. HIIT can help preserve muscle mass and offset age-related muscle loss. Additionally, focusing on gaining muscle rather than losing fat can have a more significant impact on overall health.

It’s never too late to start or restart an exercise routine, as Jennifer Cooke, 61, discovered. After facing challenges with her running routine in her 50s, she sought help from coaches to rebuild her fitness regimen. With dedication and consistency, she was able to successfully run a 10-mile race at 60, proving that age should not be a barrier to fitness.

As you progress in your exercise routine, remember to listen to your body and adjust as needed. Consistency is key, and even small steps towards fitness can have a significant impact on your overall health and well-being. So, whether you’re in your 40s, 50s, 60s, or beyond, remember that it’s never too late to prioritize your health through exercise.