We’re learning that movement is about so much more than just hitting fitness goals or achieving a certain physique. It’s about cultivating strength, both physically and mentally, to navigate life’s challenges — and that includes the changes that come with menopause.
Studies have shown that exercise is a cornerstone of well-being during perimenopause, menopause, and beyond. It can support our mental health, boost energy levels, improve muscle strength, and enhance cognitive function.
But let’s be honest: working out during menopause isn’t always easy. Hot flashes, fatigue, and shifting motivation can make intense exercise sessions feel less appealing, which is why It’s important to listen to your body and adapt your workouts to suit your needs during this phase of life.
Ready to navigate menopause feeling strong and empowered? Let’s uncover the ways menopause can affect our exercise routines and discover how to adapt for optimal well-being.
How Menopause Affects Your Workouts
Menopause can change how our body handles exercise. Research suggests that fluctuating hormones can lead to decreased exercise tolerance, meaning you might not have the same energy levels or ability to perform the same workouts you did before menopause.
The decline in estrogen that occurs during menopause can also make it harder to build and maintain muscle mass. This is a concern because muscle plays a crucial role in our overall health and longevity, as well as our ability to stay active as we age. Our bodies may also need more time to recover from intense workouts.
Other physical changes associated with menopause, such as decreased bone density and increased heart rate, can also affect our workouts. And, of course, symptoms like hot flashes and fatigue can make exercise feel uncomfortable or even unappealing.
Having said that, everyone is different, so some women may not have any issues with working out.
How to Make Exercise More Effective During Menopause
Menopause is a time to embrace new forms of movement that nourish and support your body. Consider adapting your exercise routine to enhance your well-being during this transition.
Preserve and Build Muscle Mass
Menopause is a great time to shift your focus from weight loss to building strength. Instead of solely aiming to shed pounds, consider prioritizing workouts that help you gain muscle mass and improve your overall strength.
Strength training offers a ton of benefits during menopause. It can help boost your metabolism, preserve muscle and bone health, and even improve your mood — all of which can be affected by hormonal changes.
Research has linked metabolic health to the severity of menopausal symptoms. By improving your metabolic health through strength training, you may be able to ease some of those uncomfortable symptoms.
Fight Fatigue
Fatigue is a common symptom during menopause, and it can definitely affect your motivation to exercise. If you’re feeling drained and can’t quite bring yourself to do a high-intensity workout, that’s perfectly fine.
On those low-energy days, go for a walk instead. Studies have shown that moderate-intensity walking can be a great way to manage weight, improve cardiovascular health, and even ease menopausal symptoms. Walking has also been linked to improved mental health, increased confidence, and higher energy levels.
Plus, walking offers a chance to get outdoors, connect with nature, and clear your head. It can be a valuable tool for stress management and a great opportunity to socialize with friends.
Related: 5 Great Reasons to Take a Walk Every Day
Don’t Deprive Your Body of Nutrients
It’s common to experience some weight gain during menopause. It’s easy to fall into the trap of restrictive dieting when you notice those extra pounds creeping on, but try to steer clear of the mindset. Depriving your body of essential nutrients can backfire, leading to lower energy levels, hormonal imbalances, and even muscle loss.
Muscle plays a key role in our metabolism and overall health. Since muscle tissue burns more calories than fat, having more muscle helps us burn more calories even when we’re at rest. This can make it easier to manage weight and protect against health issues like falls, heart problems, and cognitive decline.
Instead of restricting your diet, focus on nourishing your body with plenty of nutrient-rich foods. Prioritize healthy fats, fiber, antioxidants, and protein. Protein is especially important for maintaining muscle mass during menopause, so aim for around 100 grams per day.
Research suggests that following a Mediterranean-style diet can also be beneficial during menopause. This eating pattern, rich in fruits, vegetables, whole grains, and healthy fats, has been shown to help women maintain a healthy weight without sacrificing muscle mass.
The Bottom Line
It’s totally normal for your workouts to evolve during menopause – in fact, it’s often necessary. Shifting your focus to strength training, nourishing your body with healthy foods, and prioritizing movement can make a huge difference in managing those annoying menopause symptoms.
Plus, taking care of your body now sets you up for a healthier future. By maintaining muscle mass and bone density, you’re investing in your long-term well-being. And let’s not forget the immediate benefits — exercise can boost your mood, reduce stress, and make you feel good because feeling your best is what truly matters.
