With over half the population experiencing the menopause at some point in their lifetime, the lack of discussion on this ‘taboo’ subject leaves many feeling ashamed and embarrassed, whilst suffering debilitating symptoms with little or no support.
Usually commencing between the ages of 45 and 55, the menopause is considered to have occurred once 12 consecutive months have passed without a menstrual cycle. Early onset menopause (before the age of 45) can also occur and it is usually due to underlying health conditions, including but not limited to fibroids, cancer, Addison’s disease or an autoimmune disease. A hysterectomy would induce surgical menopause.
The transition leading up to the menopause is known as the perimenopause. This is the gradual process of the ovaries slowing down due to declining oestrogen levels. The time this takes can vary from as little as a few months to a number of years; the average being four years. During this time, periods are likely to become lighter and irregular; this may be accompanied by other symptoms including, but not limited to, fatigue, hot flushes, mild to moderate depression and difficulty in sleeping.
With the decrease in oestrogen leading to an increase in body fat, decrease in muscle mass, bone density, strength and flexibility, the risk of sustaining a musculoskeletal injury or disorders such as osteoporosis and osteopenia (i.e. reduced bone quality) increase. Research has shown that exercise can play a vital role in reducing the impact of the symptoms suffered by menopausal and perimenopausal individuals with significant improvements seen in both the physical and mental health of those with an exercise programme comprised of resistance training, cardiovascular exercise, stretching and relaxation techniques. It has also been noted that in those who didn’t exercise, symptoms worsened.
The benefits of exercising during menopause and perimenopause are:
- Minimise weight gain
- Increase heart and lung function
- Reduce stress levels whilst at the same time improving mood
- Increase bone quality reducing the risk of developing osteoporosis
- Less aches and pains throughout the body
If sufferers do not already take part in regular exercise, it is advised that they start slowly and gradually increase activity until they reach the recommended minimum of 150 minutes of moderate intensity per week. Choose an enjoyable activity to start with and build from there; for cardiovascular fitness go for walks with friends or join an exercise class for a more sociable approach, particularly if running or cycling do not appeal. If lifting weights for resistance training in the gym seems daunting, do bodyweight workouts at home instead.
Yoga and Pilates are also excellent ways to improve balance and muscular endurance. On that, did you know we have evening classes in the Barn every Tuesday and Wednesday?
Menopause also tends to bring historic aches and pains to the surface, particularly those injuries that weren’t perhaps managed appropriately at the time. If you are suffering from joint and muscle pain associated with menopause, feel free to arrange a chat with one of our professionals who will happily advise.
Disclaimer: please seek advice from a professional before beginning any new exercise. Speak to a registered health professional or your GP if you are worried about any symptoms you maybe experiencing.