Fiona Outdoors logo My independent guide to the best of Scotland outdoors

How does a workout help women in menopause?

Written by Fiona

May 25 2023

For the millions of women in menopause, exercise can offer some much-needed relief. As hormone levels drop, including oestrogen, progesterone and testosterone, throughout this phase of life, physical activity can help to protect against bone-degrading conditions and reduce other symptoms associated with menopause.

It is a natural biological process that marks the end of a woman’s reproductive years. It often comes with symptoms such as hot flashes, night sweats, mood swings and weight gain, among other issues.

However, regular exercise can alleviate these symptoms and improve women’s well-being during this transitional phase. This article will discuss how workouts and physical activities can help during the turbulent menopause years.

Whether your goal is to stay active or get more intense about a weight loss routine, you’ll find valuable tips on incorporating exercise into each day for optimal benefits during your noble journey through menopause.

7 ways a workout can help the menopause

1. Self-Esteem boost

As women enter their menopausal years, their bodies undergo many changes that can impact their self-esteem. It is essential to know how long menopause lasts so that you know how long to deal with it.

However, research has shown that working out can be a powerful tool in boosting women’s confidence and self-worth during this time. Exercise not only improves physical wellness, but it can also improve mental well-being. 

Furthermore, regular exercise has been linked to increased production of endorphins, the feel-good hormones that can improve mood and overall well-being. By taking the time to prioritise fitness, women in menopause can reap both physical and mental benefits that contribute to a stronger sense of self-esteem.

2. Overall wellness 

As women enter menopause, it can be a confusing and stressful time. However, getting regular exercise can significantly benefit women during and after menopause. Exercise not only helps regulate hormones and prevent weight gain, but it can also improve sleep quality, boost mood,and reduce hot flashes. 

By incorporating workouts into their daily routine, women can improve their overall wellness and feel more confident and empowered during this critical stage. Whether it’s a brisk walk, yoga class, or strength training session, moving is essential to feeling healthy and happy throughout menopause.

3. Enhancing mood 

For women going through menopause, the hormonal shifts can often cause mood swings and other uncomfortable symptoms. Many women may need to realise that exercise can be an excellent tool for enhancing their mood during this transitional period. 

Additionally, regular exercise can improve energy levels, help with weight management and promote better sleep – all of which can contribute to an overall better mood.

Whether it’s jogging, yoga or lifting weights, incorporating regular activity into your daily routine is an excellent way for women to take control of their well-being during menopause.

4. Managing weight 

Managing weight is a critical aspect of women’s well-being, particularly during menopause, when hormonal shifts cause changes in the body that can lead to weight gain.

Fortunately, a regular workout can help women lose weight, keep it off and provide numerous other potential benefits. Exercise increases metabolism, which means the body burns more calories even when at rest. It can also reduce the risk of various problems. 

Doing resistance training and lifting weights can help to maintain muscle density, an issue that is affected by hormone changes. The greater your mean muscle mass, the better your metabolism will work. This means that weight training can help you to better manage your weight.

5. Improve strength

Women are prone to losing muscle mass as they age and in the menopause years, this rate increases. Losing strength can lead to different issues, such as not being able to lift items, opening jars, poor balance and the relationship between muscle and metabolism.

Strength training sessions and exercises are very important at any stage of life, but especially in the menopause and afterwards.

Relaxation is important. Credit: Marcus Aurelius

6. Relaxation 

Menopausal women often struggle with various physical and emotional symptoms. However, regular exercise can help alleviate many of these issues, improving overall well-being. Exercise is good for the body and can also benefit the mind. As a result, working out regularly can be an effective way to relax and improve mood during menopause. 

Moreover, the release of endorphins during exercise can help combat hormonal fluctuations that occur during this time. For women going through menopause, incorporating regular exercise into their routine is a powerful way to promote relaxation and better manage the symptoms of this stage of life.

7. Increased energy levels

Menopause can be a challenging time for many women. Finding a moment of respite can be difficult between hot flashes, mood swings, and night sweats. But did you know that working out and some treats can help ease some of the symptoms associated with menopause? With several products in the market, you can try adding Delta 8 THC for added energy, but it is essential to know states where delta 8 thc is legal.

Indeed, exercise has been shown to increase energy levels, which can be a godsend for those who feel drained and sluggish during this transition period. Getting your heart rate up and breaking a sweat boosts your mood and support your overall well-being. So why lace up your running shoes and get moving today? 

Conclusion: Menopause is a difficult phase for many women and it’s important to acknowledge the struggles while transitioning through this natural part of life. With that said, incorporating exercise into your daily routine can make all the difference and provide significant physical, mental, and emotional benefits during this time. Not only does regular exercise reduce risks associated with menopause, but it also enhances mental well-being. Doing 30 minutes of moderate physical activity on most days of the week is suggested for maximum potential. In addition to these seven fitness strategies, meditation and yoga are handy tools that can help ease menopausal symptoms while promoting overall balance. Through exercise and lifestyle modification, we can lay down the groundwork needed to stay healthy during menopause.

More Like This

Active menopause

Taking testosterone in menopause – what’s it like?

Fit over 50

How to improve strength and mobility for over-50s

Menopause matters

How menopause can affect your health and fitness

Activity

The best sports clothes for menopause – and other tips

Fit over 50

Staying fit and strong through peri and menopause

Fit over 50

Staying fit, safe, and healthy over the age of 50