As hormones fluctuate during menopause, it’s more important than ever to incorporate exercise into your lifestyle. Being active helps combat peri-menopausal symptoms such as fatigue, hot flashes and mood changes, plus it helps reduce the risk of developing heart disease and stroke, high blood pressure, type 2 diabetes and osteoporosis.
Women face unique risk factors for heart disease and stroke at every life stage, including menopause and peri-menopause, the transitional phase that comes before it.
For advice on healthy, active living during these years, we turned to Amanda Thebe, a certified personal trainer, speaker and author of Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too!
Why is physical activity so important at this time in a woman’s life?
During peri-menopause and menopause, women’s risk of heart disease increases. This is due to declining levels of estrogen, a hormone that protects the heart. It can be alarming to think about, but I believe in talking openly to women about this increasing risk. Rather than being afraid, knowing the facts can help more women pay attention to their health.
The good news is as many as 8 in 10 cases (or 80%) of premature heart disease and stroke are preventable through healthy lifestyle behaviours, such as eating a healthy diet and being physically active. We all know physical activity plays a large part in heart disease prevention, but many of us simply don't move enough. Getting active can feel even harder if you’re experiencing peri-menopause symptoms like fatigue, hot flashes and depression.
One way to reframe this is by knowing that any exercise matters. Even small amounts are moving you in the right direction for improving your heart health.
Five quick ways to get active during your day
Sitting for long periods is linked to higher risk of heart disease. Even if you’re not ready for long bouts of physical activity, it’s still important to break up prolonged sitting. The solution? Integrate “exercise snacks” into your day.
These are short bursts of physical activity that last 30 seconds to five minutes. Exercise snacks help boost energy, improve circulation and support heart health. Try a snack such as:
- stretching
- sit ups
- push ups
- squats or lunges
- jumping jacks or running in place
- a quick walk
Unlike structured exercise, these exercise snacks are easy to fit into a busy day, making them a practical way to stay active.
What are some of the best activities for peri-menopausal and menopausal women and why are these beneficial?
If I were to provide a template on the best schedule, it would be:
- Move every day. If you like to walk, I encourage you to try to reach 7,000 to 9,000 steps per day.
- Engage in some type of resistance or strength training about two to three times a week for around 30 minutes. Losing muscle mass (sarcopenia) and losing bone mass (osteoporosis) are both risks we face with getting older, being sedentary and with menopause. Resistance training is essential to offset those risks, and support bone and muscle health. Try lifting weights or doing some squats, lunges and push-ups.
- Get your cardiovascular system pumped up. The Canadian Society for Exercise Physiology Guidelines recommend 150 minutes a week of moderate to vigorous intensity physical activity. Vigorous activity can be brisk walking (so you are out of breath), running, swimming, cycling or other activities you enjoy.
If you are new to exercise, remember these are goals to work towards. You don't have to start here!
Screen time and sleep matter too
The Canadian Society for Exercise Physiology Guidelines recommend limiting sedentary time to eight hours or less each day, which includes no more than three hours of recreational screen time. They also advise breaking up long periods of sitting as often as possible. Plus, the guidelines suggest aiming for seven to nine hours of good-quality sleep on a regular basis, with consistent bed and wake-up times.
For someone new to fitness, how should they get started?
Only about half of Canadian adults get the recommended amount of physical activity each week. When I talk to women about starting exercise, I meet them where they’re at. Simply starting anything is a positive step, whether it’s walking, cycling, yoga, etc. The best exercise you can do is something that you enjoy and something that you’ll do again and again.
And don't think you need to do this alone. Exercise can feel intimidating, so buddy up with your friends or join a class where you’ll be surrounded by like-minded people with similar goals. Community really does help build motivation and confidence.
The key to being healthier is to be consistent. If you find something that makes you feel great (exercise releases feel-good endorphins), you’ll likely come back for more. Soon you’ll be asking yourself what else you’re capable of.
Are there any things that women shouldn’t do with regards to exercise?
Yes, there are some practical things to keep in mind in the “don’t” category:
- Don't skip your warm-up. If you’re strength training, simply perform a few exercises of the workout you’re going to do (with no weights or lighter weights) to get your body prepared for the session ahead of time.
- Don't forget to give your body time to recover. If you’re working out hard, the chances are your body might appreciate some time off to recuperate. My advice is to do active recovery, like going out for a walk. Over time you’ll start to understand how much time you need to spend in recovery, but ideally two days a week away from your planned exercise is sufficient.
- Don’t make it about weight loss. Yes, many of us notice a few pounds accumulating after menopause, especially in our abdomen area. But targeting specific areas with exercise won’t reduce fat — that’s a myth we need to put to rest. Focus on your overall health by sticking with a balanced, healthy diet and regular physical activity. Don't forget to have fun! Exercise shouldn’t be a chore; it should be something you look forward to and enjoy. Plus, at the end of your workout sessions, you should always feel better than when you started. Find the exercise that makes you feel this way.
Related information
- Learn more about menopause
- Learn more about women’s risk factors at different life stages
