There was a time when the word was never spoken, not even between a mother and
daughter. Menopause, still referred to as “the change” in some circles, is now no longer
a taboo subject. Menopause is a natural transition in a woman’s life. And nowadays
most women can expect to live one-third to one-half of their lives past menopause;
these can be among the most satisfying years of life. The emergence of menopause as a
hot health topic is likely the result of newer research that has shown that exercise plays
a key role in easing the transition into menopause, enhancing a woman’s health,
happiness and productivity.
What is menopause?
The medical definition of menopause is cessation of menses for 12 months. Menopause
occurs when the ovaries stop making the hormones estrogen and progesterone. While
the average age of menopause onset is about 51, some women may enter menopause
as early as their 30s or as late as their 60s. Symptoms of menopause include: hot
flashes, night sweats, vaginal dryness, insomnia, headache, lethargy/fatigue, irritability,
anxiety, depression, a racing heart or skipped beats, and joint pain.
How does exercise help?
Heart disease and osteoporosis risk increase after menopause. The good news is that
this risk can be decreased substantially with a regular physical-activity program
emphasizing cardiovascular conditioning and weightbearing exercise, and high-impact
activities (such as jumping rope) when tolerated. The mood-elevating, tension-relieving
effects of aerobic exercise reduce depression and anxiety, which often accompany
menopause. Aerobic exercise promotes the loss of abdominal fat—a common place for
postmenopausal weight gain. Strength training stimulates bones to retain the minerals
that keep them dense and strong, thereby preventing the onset and progression of
osteoporosis. These effects of exercise, along with improved cholesterol levels and
physical fitness, work together to help prevent heart disease. Keep in mind that good
nutrition and a physically active lifestyle go together. A diet low in saturated and trans
fat and high in fiber and calcium is key in reaping the full benefits of exercise.
The Good News
If you have been exercising consistently before reaching menopause, you’ve already
gained health benefits. Aerobic activity during childbearing years reduces the risk for
breast cancer, which is more prevalent after menopause. You will also have gained a
jumpstart on your bone health since your strength-training exercises may have increased
the density and strength of your bones. To reap the benefits of exercise, a balanced
program of cardiovascular conditioning to reduce the risk of heart disease, strength
training to decrease the risk of osteoporosis and flexibility to maintain range of motion is
essential. Consistency is important. Strive to be moderately active for at least 30
minutes every day, or at least most days of the week, every week. And if you find that
you need a jumpstart on getting your fitness program started or would simply like some
help developing an exercise program, a local ACE-certified Fitness Professional can be
found at www.acefitness.org/profreg/.
Additional Resources
The North American Menopause Society: www.menopause.org/default.htm
Mayo Clinic—Menopause: www.mayoclinic.com/health/menopause/
Medline Plus—Menopause: www.nlm.nih.gov/medlineplus/menopause.html
WebMD Menopause Center: www.webmd.com/menopause/default.htm.
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In-Home & In-Office Personal Training
Top Notch Training
MISSOULA
| Top Notch Training Missoula, Montana www.tntmissoula.com 406-531-3926 tntmissoula@yahoo.com |
April 2010: Exercise and Menopause
