Exercise Can Help Manage Menopause

Menopause is sometimes called the “change of life” and there are a lot of changes going on in a woman’s body, both as menopause approaches and afterwards. Basically, menopause is caused by a decrease in estrogen and other hormones produced by a woman’s body. This causes a gradual reduction and eventual loss of a woman’s monthly periods. In addition, as estrogen levels drop, the National Institutes of Health (NIH) says women become more at risk of a number of health problems, including osteoporosis and heart disease.

“Osteoporosis is a thinning of the bones that occurs with age and makes bones more likely to break,” says Trina Tridico, MD with Catawba Valley Family Medicine – Medical Arts. “Women are more at risk of osteoporosis than men, because women’s bones, in general, tend to be smaller to begin with. Menopause and reduced levels of estrogen further increase a woman’s risk of osteoporosis.”

According to the American College of Sports Medicine (ACE), one of the things that can strengthen your bones and reduce your risk of getting osteoporosis as you get older is weight-bearing exercise. Some examples of this kind of exercise include walking, stair climbing, low-impact aerobics or lifting weights.

Dr. Tridico encourages patients to avoid waiting until their middle years to be concerned about osteoporosis. “Good lifestyle choices in the twenties make a big impact on this disease,” she says. “In fact, the time when weight-bearing exercise is most likely to increase bone density is during the teenage years, which is when most of a woman’s bone mass is being developed. This is the time when it’s essential to get adequate amounts of calcium and vitamin D, as well as exercise.”

But the benefits of exercise don’t stop when a woman reaches her twenties. According to the American Medical Association, even after menopause, walking 45 minutes a day several days a week can help slow bone loss. Of course, you should always check with your doctor before starting any physical fitness programs. This is especially important if you think you’re at risk of developing, or if you’ve already been diagnosed with, osteoporosis.

In addition to helping to strengthen bones, exercise can also promote cardiovascular fitness. Again, this is important, because women past menopause are statistically at a higher risk of developing heart disease.

The American College of Obstetricians and Gynecologists (ACOG) says older women can also increase their strength, flexibility and coordination with exercise. Among ACOG’s recommendations:

Get a doctor’s approval and advice, especially if you are overweight, or have high blood pressure or other special medical conditions:

  • Choose an exercise you will enjoy
  • Warm-up for 5-10 minutes
  • Exercise for 20-30 minutes at your target heart rate, at least three times a week
  • Cool down for 5-10 minutes afterwards

Although many changes that occur as we age are inevitable, exercise can go a long way towards keeping our bodies in the best shape possible. Just remember moderation and common sense, of course, and always check with your doctor first.

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