Every woman will go through menopause once they reach a certain stage of their life. They grapple with hormonal, physiological and emotional changes so that they can cope with regular exercise or fitness routine, say experts.
When women attain menopause, hormonal changes cause a shift in fat distribution, leading to more fat accumulation, particularly in the abdominal region. This is attributed to the decrease in estrogen levels.
“Women during and post menopause are prone to developing excess fat in the abdominal area, commonly known as belly fat or visceral fat,” says Dr Sabine Kapasi, IVF and women health specialist from New Delhi.
Importance of exercising during menopause
Dr Kapasi explains why staying fit is essential for women who hit menopause:
- Staying fit helps with weight management, preventing accumulation of excess fat, particularly in the abdominal area.
- Regular exercise and a healthy lifestyle support cardiovascular health, reducing the risk of heart diseases.
- Physical activity, including targeted exercises, helps tone and strengthen muscles, improving overall body composition.
- Exercise also releases endorphins, which enhance mood, reduce stress and support psychological well-being. Additionally, it can contribute to hormonal balance, improve insulin sensitivity and reduce cortisol levels.
Menopause and weight management
During menopause, women tend to gain weight. Their metabolism decreases along with muscle loss. However, the process of muscle loss begins in the 30s.
According to the National Library of Medicine, metabolism decline happens with age due to the loss of muscle. As the metabolism drops many women may not adjust their calorie intake accordingly, contributing to weight gain. It is important for women during and post menopause to incorporate weight training exercises as it helps them build muscle and burn more calories. Genetic factors and storage of fat also plays a role in weight gain, making it more difficult to control.
“When women attain perimenopausal phase the mid-section of their body starts to go out of shape and they start piling up weight,” adds Wanitha Ashok, a Fit India ambassador and fitness expert from Bengaluru. “Balanced diet and staying active helps manage the menopausal weight gain. Menopause does have an impact on weight due to muscle loss, affecting fitness levels. When there is muscle loss, the strength comes down which can lead to postural changes.”
Menopause and exercise
Women should remain physically active as they hit menopause. An active lifestyle does not mean hitting the gym though. With lifestyles tending towards the sedentary, experts advise women to consciously involve themselves in physical tasks, especially movement and weight bearing activities, through the day. This is in addition to the fitness routine.
“Women can incorporate cardio, strength training and flexibility exercises and constantly be active to reduce fatigue, lethargy and various symptoms,” adds Ashok.
Dr Kapasi recommends the following exercises for women who have hit menopause.
“Include brisk walking, swimming, cycling, strength training exercises and yoga poses or asanas such as bhujangasana [Cobra Pose], ardha matsyendrasana [half spinal twist], trikonasana [triangle pose], vrikshasana [tree pose], surya namaskar [sun salutation], and virabhadrasana [Warrior Pose],” says Dr Kapasi.
It is crucial for women during and post menopause to consult a gynecologist before starting any exercise programs. This is to ensure that the exercises suit their fitness levels and will not aggravate any existing health conditions. Combining exercise with a balanced diet and overall healthy lifestyle choices will help women achieve and maintain optimal fitness and well-being post menopause.
How to stay healthy after menopause
During menopause women go through drastic hormonal changes which reduces their energy levels. They tend to lose interest, feel lethargic and tired. Getting themselves motivated to get into a fitness routine becomes a challenge.
“If women start working out the intensity or impact of all these factors will be minimised,” says Ashok. “If they do not feel like working out, they can start by incorporating walking. This will help them feel better due to the release of endorphins.”
Exercises should include aerobic workouts like brisk walking, running, swimming, or cycling, and strength training exercises using weights or resistance bands.
“They should adopt a balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats, with options like lentils (dal), green leafy vegetables, turmeric, yoghurt, and nuts,” adds Dr Kapasi. “Stress management techniques such as yoga, meditation, or deep breathing exercises should be practised and regular check-ups with a gynecologist should be maintained.”
Despite all physiological changes, menopause should not be viewed as a sign of impending decline, but a beginning of a new and healthy chapter in life. A healthy lifestyle, changes in diet, regular exercise and limiting smoking and alcohol intake are key in ensuring a healthy and active life post menopause.
Takeaways
- At the time of menopause, hormonal changes make women lethargic and tired, and they lose interest in physical activities and workouts. But this leads into a spiral that would aggregate symptoms, say experts.
- Regular exercise is key in weight management post menopause.
- Incorporating strength training, cardio and flexibility exercises, balanced diet and regular checkups are a must for postmenopausal women.
