The Role of Physical Activity in Easing Menopause Symptoms

Menopause is a midlife crisis for women, which has a major impact on their psychological and physiological health. Menopause can be a dark time for many as it not only affects a woman’s reproductive health but can also have a major negative impact on her mental health. Menopausal women experience a range of symptoms including irregular menstrual periods, mood swings, hot flashes, decreased libido, vaginal dryness, and more. These symptoms vary greatly from one individual to the next. 

To understand why physical activity is important in managing menopause, the OnlyMyHealth team  spoke to Tamanna Singh, a menopause expert and founder of Menoveda, India’s first dedicated menopause brand. 

According to a study published by Post Reproductive Health, around 90% of post-menopausal women were never educated about menopause in school and over 60% only started learning about it after symptoms appeared. Women not just in India but across the world are unaware of the prevalence and severity of menopausal symptoms. As a result, they are not equipped with the necessary tools to address these issues. 

Many people are surprised to learn that physical activity can help ease the symptoms of menopause. According to Singh, daily exercise not only effectively suppresses these symptoms, but it may also help you live longer. 

The benefits of exercise for menopausal symptoms

Regular exercise is fundamental to good health, but few people know that it can also have beneficial effects during menopause, which we’ll explain below. 

Daily physical activity

Daily exercise can help regulate hormones that get out of whack during menopause: “The endorphins released during exercise stabilize hormonal changes, reducing the severity of hot flashes, mood swings, and night sweats,” says Singh.

Read more: Vaginal dryness during menopause: what causes it?

Benefits for bone health

According to Singh, osteoporosis is common among postmenopausal women and leads to bone damage and disease. Hence, strength training and weightlifting can prevent osteoporosis and significantly reduce the risk of fractures and bone health complications.

Cardiovascular Health

The age of 45 to 55 is the age at which most women experience menopausal symptoms. Singh said women of this age are at higher risk of heart disease. “Regular aerobic exercise can prevent the risk of cardiovascular diseases. Developing a regular exercise habit improves blood circulation and maintains cardiovascular health,” Singh said. 

Weight Management

Menopause is a time when your metabolism slows down. As you age, many menopausal women find it harder to control their weight and stress levels. Exercise can be a natural way to reduce stress and control your weight during menopause. 

Read more: Menopause can cause sleep problems: Experts share tips on how to cope

Exercises for menopause

Singh recommends the following exercises for menopausal women:

• Strength training
• Aerobic exercise
• Yoga and Pilates
• Pelvic floor muscle exercises 

“If you’re not good at exercising, try brisk walking or other outdoor activities, which will help you relax and feel happier in nature,” advises Singh.

in conclusion

Menopause marks the end of a woman’s fertility, but it doesn’t mean the end of a wonderful life. Daily physical activity can help you effectively manage your symptoms while staying healthy and having fun. “In addition to exercise, make sure you have a strong support system,” advises Singh. It could be your friends, spouse, or family members. Communicate effectively with them and share your symptoms so they can help you. “If you want to help your family members in this situation, reach out to them, communicate with them, and try to help them get through the toughest times. Even a little help can go a long way and make a difference in someone’s life.