Stay Strong Through Menopause: The Ultimate Guide to Safe and Effective Exercise

Safe Exercises to Perform During Menopause

Menopause is a significant phase in a woman’s life, marked by the cessation of menstrual periods for over a year. This transition brings about a range of physiological changes, including sweating and hot flashes, sleep disturbances, cardiac issues, sexual discomfort, urinary frequency and leakage, and changes in bone mineral density. While some women embrace this change with a sense of relief, others may experience a sense of loss.

Exercise is often discussed in relation to menopause, raising questions such as what types of exercise are beneficial, how menopause impacts exercise routines, and the ideal balance between strength training and cardio.

Menopause and Exercise

The World Health Organization recommends 150 minutes of moderate physical activity per week or 75 minutes of vigorous physical activity, along with strength training for all major muscle groups twice a week. These guidelines are crucial during and after menopause due to decreasing estrogen levels, which can lead to bone mass loss and osteoporosis. Strength training improves bone density and can positively impact hormonal and metabolic changes in menopausal women. Consistent strength training may also help alleviate hot flashes.

At Form Pilates and Physio, our physio-led Pilates reformer classes are perfect for perimenopausal and menopausal women. These classes provide a safe, low-impact workout that strengthens and tones the body without increasing stress on joints.

Aerobic Exercise and Menopause

Aerobic exercise, including high-intensity activities like running, cycling, and tennis, can reduce menopausal symptoms such as urinary leakage. Moderate-intensity exercises, such as swimming, recreational cycling, walking, and yoga, also offer benefits but may need to be performed more frequently.

Pelvic Floor Health

Many women experience urinary leakage during perimenopause and menopause due to weakened pelvic floor muscles from decreased estrogen. Pelvic floor physical therapy can effectively manage urinary incontinence. At Form Pilates and Physio, we emphasize the importance of pelvic floor strength and offer exercises to help maintain and improve it. We work closely with some of Queenstown’s Pelvic Health experts and can refer you to them for specialist care if required.

Recommended Exercises During Menopause

A combination of strength training and aerobic exercise is recommended during menopause. If strength training is new to your routine, this period is an excellent time to start. Full-body, challenging, and functional strength exercises that target multiple muscle groups are highly effective.

Guided exercise protocols have shown the most consistency and success. Aim for 2-3 days of strength training each week, targeting all major muscle groups and ensuring the workouts are challenging enough to elevate your heart rate and breathing. The remaining time should be dedicated to aerobic exercises that similarly elevate heart rate and breath. Our programs at Form Pilates and Physio can help you establish a consistent routine.

Engaging in Activities

Activities such as pickleball, running, walking, cycling, and yoga are enjoyable and productive ways to achieve the recommended 150 minutes of moderate physical activity per week. Find what works for you and stick with it.

Closing Thoughts

Menopause can be an emotional and physically challenging time. Symptoms like sweating, hot flashes, sleep disturbances, cardiac issues, sexual discomfort, urinary frequency, and bone density changes can be overwhelming. However, a consistent and comprehensive exercise routine can provide normalcy and help manage these symptoms. At Form Pilates and Physio, our physio-led Pilates reformer classes offer a safe, effective way to stay active and healthy during this transitional period.