Women dread the phase when their body transitions to menopause. It comes with varying intensities and durations in each person. Moreover, the declining estrogen levels during this transition can wreak havoc in a woman’s body, resulting in symptoms such as hot flashes, irritability, mood swings, fatigue, depression and more. Besides a healthy diet and good sleep hygiene, regular exercise is the key to managing menopausal symptoms, say experts.
Speaking about the ideal exercise for menopause, Dr Nirmala Chandrashekar, senior consultant, obstetrics gynecology, BGS Gleneagles Global Hospital, Bangalore, says, “The choice depends on the individual. Some women may prefer yoga for menopause, while others may prefer strength training. However, one must exercise for 30–45 minutes every day.”
Why is exercise important for menopause?
Stress reduction: Regular physical activity releases endorphins, the feel-good neurotransmitters in the brain. “These chemicals reduce stress and the other negative menopausal symptoms such as mood swings, irritability and the like,” explains Dr Krishna P Syam, consultant, obstetrician and gynecologist, Care Hospitals, Hyderabad.
Better heart health: The decline in estrogen levels increases the risk of myocardial infarction (heart attacks) in women. Dr Nirmala explains, “When estrogen levels dip, the risk of bad cholesterol, lipid deposition and clot formation in the arteries increases.” Moreover, it affects blood flow in the peripheral veins by narrowing the blood vessels, thus increasing the pressure on the heart. “As a result, the risks of hypertension and other heart-related issues increase.” Regular exercise, such as walking, swimming and jogging can improve heart tolerance and blood flow while reducing bad cholesterol. Besides, exercising burns calories and prevents diabetes, she adds.
Improved bone health: “Women reach their peak bone mass (complete skeletal maturation of the bones) at adolescence. This starts gradually declining after the age of 35,” shares Dr Syam. This declining estrogen affects bone mass, too. Resistance or strength training exercises can prevent bone-related issues such as osteoporosis after menopause in women, she advises. Dr Nirmala emphasizes that such exercises are a must for women with low body mass index.
Control over pelvic floor muscles: Strong pelvic floor muscles help regulate the functions of the uterus, bladder, and bowel, explains Bishwaranjan Das, a physiotherapist specializing in sports and musculoskeletal disorders, KMC Hospital, Mangalore, Karnataka. “The hormonal imbalance during menopause weakens pelvic floor muscles, affecting sexual functions, bladder control and the like. Pelvic floor exercises prevent such issues,” says Das.
Start early to reap more benefits
“It’s best to start maintaining a regular exercise routine while you are in your twenties to smoothen the menopausal transition. However, it is not too late to start exercising while you are in your thirties, too,” recommends Dr Syam. Such was the case with Gowri Khate, a homemaker from Delhi who started practicing yoga at the age of 35.
From the beginning, yoga became her rewarding ‘me time’. Khate shares, “I have been practicing yoga and breathing exercises for the last nine years. It is rigorous and strenuous, yet relaxing and energizing,” she says.
In mid-2023, Khate began experiencing spotting that lasted for over two weeks. When it happened a second time, she visited a gynecologist, who told her that it was a symptom of perimenopause — the early phase of menopause. “Other than the prolonged spotting, I had no troubling symptoms. I believe that my regular yoga practice is what helped,” she shared with Happiest Health.
Five best exercises for menopause
Experts advise that exercises should aim to strengthen the bone mass and pelvic floor and maintain heart health in women. Women can opt for a blend of cardio exercises, pelvic floor exercises, yoga, meditation, breathing exercises and strength training.
Cardio exercises: Cardio exercises help maintain heart health in women. The American Heart Association recommends both moderate-intensity cardio exercises such as brisk walking, aerobics and gardening, and vigorous-intensity ones including hiking uphill, running, swimming laps, aerobic dancing, cycling and skipping. This helps improve heart health, reduce blood pressure, and lower the risk of heart disease, stroke, and type 2 diabetes.
Yoga: “Yoga is a gentle exercise that can reduce stress levels,” explains Das. It is great for menopause as it helps the body regulate psychological symptoms such as irritability and mood swings. Yoga postures such as baddha konasana (butterfly pose), setu bandhasana (bridge pose) and ananda balasana (happy baby pose) can be helpful.
Breathing exercises: Pranayama and other breathing exercises can help improve one’s mood and calm the body, explains Studies show that paced respiration (inhaling and exhaling very slowly and deeply) can relax the body and reduce hot flashes.
Pelvic floor exercises: Pelvic floor exercises such as side lunges and squats not only strengthen the pelvic floor muscles but also improve blood circulation around the pelvic floor, explains Das. It reduces the anxiety, menstrual cramps and stress caused by menopause, he adds.
Strength or resistance training: Strength training exercises toughen and build muscle mass. “They reduce the load on the joints and bones and prevent bone damage,” shares Das. Moreover, Dr Syam recommends that dumbbell workouts or exercises with resistance bands can help maintain bone health.
Takeaways
- Exercising regularly for 30-45 minutes every day can help reduce menopausal symptoms.
- You can choose from a range of exercises, including walking, running, yoga, pranayama, pelvic floor exercises and strength training.
- Doctors advise women to opt for a blend of cardio, resistance and gentle exercises to help maintain the overall health of women during and after menopause.
