.jpg)
Ah, menopause. Every woman will experience it. Yet, it still remains a topic we rarely give enough airtime to.
Naturally, the lack of conversation can leave many women feeling isolated, especially since its associated symptoms can be extremely challenging (enter hot flushes, joint pain, and mood swings).
If you’re currently navigating the hormonal waves (perhaps particularly stormy ones), know you’re not alone. And here’s some good news: simple lifestyle changes can make a real difference.
One of the most effective? Exercise.
Below, we explore how movement can support you during this transition, and why it’s a must-have in every menopausal toolkit.
Menopause marks 12 months since a woman’s last period – typically between the ages of 45 and 55.
Hormonally speaking, it’s characterised by the gradual decline of oestrogen, the female sex hormone, which happens several years earlier during perimenopause. (Side note: perimenopause and menopause often get conflated as one, but they are, in fact, two separate events.)
Oestrogen is a bit of a ‘wonder-all’ hormone, influencing everything from bones to mood to weight. Its decline, therefore, can cause, well, some bumps in the road.
It’s important to remember that every woman’s journey through menopause will look slightly different. Some will face every symptom; others will breeze through with minimal discomfort.
One thing is universally true, however: regular exercise helps. Enormously. It can support your physical health and, perhaps most importantly, improve your emotional well-being.
In its sweet spot, oestrogen can make you feel like the best version of yourself. So, when your levels start to fluctuate in perimenopause, it’s not surprising to notice changes in your mood.
You might feel anxious, depressed, irritable, teary – angry, even – and that’s okay.
This is where exercise comes into its own.
Physical activity boosts your mood through the release of neurotransmitters like endorphins, endocannabinoids, and dopamine – clever little chemicals that make you feel amazing (1).
All this is to say: exercise is some of the best medicine for your mood. Even 10 minutes can work wonders for your well-being.
Mood aside, oestrogen is also important for your bones. That’s why menopausal women are at an increased risk of osteoporosis, a condition where bones become brittle and more prone to breaking (2).
The good news? Exercise can help here, too.
Research suggests the mechanical ‘tugging and pulling’ in weight-bearing activities like HIIT, dancing, and running can strengthen bones (3).
By including these workouts in your routine, you’re actively supporting your skeletal health as you move through menopause.
With lower oestrogen levels, you may notice a little more weight around your midsection. And that’s okay! Bodies change – and it’s important to embrace that.
However, weight management goes beyond physical appearance. Staying within an optimal range is crucial for your overall well-being as you get older.
It reduces the risk of chronic diseases, increases energy, and boosts longevity. It also means you can do the things you love, for longer.
Alongside a balanced, nutritionally-dense diet, exercise is a great way to support your weight and help you feel your best in your menopausal years – and beyond.
Fluctuations in your hormone levels can affect how your body handles glucose (also known as blood sugar).
During menopause, you may become more insulin-resistant (4). This means your body is less responsive to insulin, the hormone that drives energy from food (glucose) into your cells.
When this happens, your blood sugar levels rise. And this can trigger a cascade of physiological changes – mood swings, weight gain, fatigue (areas menopause already impacts in its own right).
Exercise, however, makes you more insulin sensitive, helping your cells respond better to this hormone. As a result, your blood sugar levels remain steady and your body systems continue running smoothly.
On top of navigating challenging symptoms, menopause also means adjusting to a new chapter of womanhood. And this may bring up feelings of disempowerment, inadequacy, and even grief. If you’re finding things hard, that’s perfectly understandable.
Exercise serves as a way to take back your power. It encourages you to take up space and reminds you just how strong you are.
The very act of moving helps you regain control over your body, boosting your confidence and self-esteem.
Wherever you are on your menopausal journey, Mvmnt is here to support you. Ready to take charge of your hormonal health? Explore our workouts now.
References
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique.
.avif){kind=logo}
.jpg)
