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WOMEN’S HEALTH:
Menopause and Exercise
Exercise plays an important role during menopause. Learn how strength training can support bone health, reduce future fracture risk and help you stay active throughout menopause.
Author:
Poppy Taylor Coach, Physiotherapist
|
Published Aug 30, 2021
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First thing’s first, what is menopause?
Menopause signifies the cessation of regular menstrual cycles and marks the end of a woman’s reproductive life. Most women become menopausal naturally between the ages of 45 and 55 years, with the average age of onset at around 50 years. However, this age varies depending on a range of factors including chemotherapy, hysterectomies, and several lifestyle-related risk factors.
With all of these hormone changes comes a lot of physiological changes.
You may have heard about the importance of oestrogen for bone density and strength. Menopausal hormone changes lead to a reduction in oestrogen, meaning there is risk to the skeletal bone density.
The bone creation phase is unable to keep up with the breakdown of old bone—leading to increased risk of osteoporosis and bone fractures.
So what can we do to help?
Women can manage their symptoms with options such as hormone replacement therapy and changes in diet. However, the simplest thing you can do is strength training!
How can strength training help?
The research shows loading the skeleton with weights, resistance and jumping/landing exercises can help prevent future declines in bone, and in extreme cases, slow the rate of natural deterioration. Placing this extra load on the bones forces the tissue to adapt to the training stimulus! It’s never too late to start strength training!
Whether you have never set foot in a gym space before or haven’t been able to stay consistent with your own plan, don’t be afraid to reach out for help!
It’s our job as health professionals to assess your baseline level and develop a plan to suit your individual needs. We centre our plans around any goals or focus areas you have, and make it comfortable for you! You have the opportunity to complete your plan at home, independently or in our weekly ‘exercise-led prevention classes’.
So ladies, what are the take-away points from today?
Every female experiences menopause differently.
Start your strength training – it’s never too late!
If you need help staying active, we can help!
Take the First Step Towards Stronger Bones
Whether you’re new to strength training or returning to exercise, our Women’s Health Physiotherapists can help you build confidence with a personalised plan that suits your goals.
Book Your Women’s Health Appointment