Exercise and Menopause Related Pain
Hormone levels fluctuate during perimenopause and menopause. This can lead to:
- Joint and muscle pain
- Headaches or migraines
Exercise and Menopause Related Joint and Muscle Pain
During menopause the levels of a hormone called oestrogen, decreases. Low levels of oestrogen, is thought to cause joint and muscle pain. Women are also more likely than men, to have a condition called osteoarthritis which may also be responsible for joint pain and stiffness during menopause. Moderate types of physical activity can help with joint stiffness related to menopause. Regular exercise including aerobic and weight bearing exercise, are believed to help relieve joint and muscle pain.
Exercise and Menopause Related Headaches and Migraines
If you experience headaches or menstrual migraines, you may find that they feel worse during perimenopause. Menstrual migraines can occur before, during or after your period. This can be caused by hormone changes, or it linked to your mood, aging or other health conditions experienced during perimenopause. Scientific evidence shows that exercise can help prevent migraines, either with or without medication for some people. Exercise may also be beneficial for hormone headaches by helping you to relax and reduce stress.
Generally, there is no specific exercise that may be better than another to prevent migraines, but studies show that doing 3 exercise sessions per week, at a moderate intensity level or higher, may be helpful. Some evidence shows that high intensity exercise may be better than moderate continuous training. If exercise makes your migraines worse, then low impact exercise may be better for you and might also help with muscle aches or pains and mood disorders, such as anxiety or depression.
Exercise and Other Symptoms of Menopause
Hot flushes
A sudden feeling of heat in your face, neck and chest that lasts a few minutes, are telltale signs of one of the most common symptoms before and during menopause. Called “hot flushes”, these sometimes distressing episodes, can be triggered by spicy food, alcohol, caffeine or smoking. When they occur at night, they’re called “night sweats”.
Sleep disturbances
Some women find that they have difficulty sleeping when they reach menopause. This may be caused by night sweats, mood disorders or there may be other conditions disrupting their sleep. Getting too little sleep can make you feel tired, irritable and forgetful. Being physically active, helps to improve sleep quality and mood. Exercise can also help to reduce stress, which can affect your sleep. Try to avoid exercising late in the day and maintain a regular bedtime.
Weight gain
Many women going through perimenopause and menopause, notice a change in their body shape, particularly an increase in fat around their stomach. This is related to the drop in oestrogen, as well as the changes that happen to our bodies as we age. As we get older we need to eat less, to maintain our body weight or exercise more, to use up the amount of energy from the food we eat. That’s why it’s important to exercise, but to also eat a healthy balanced diet that is appropriate to your level of physical activity. Regular strength based exercise can help you build and maintain muscle mass, which can also increase your metabolism (the rate at which your body burns energy).
Maintaining a healthy weight during menopause and exercising regularly, can also help with joint aches and pains caused by hormone fluctuations or osteoarthritis.
Exercise for Mental Health
Women going through menopause can experience mental health symptoms such as low mood, anxiety, mood swings and low self-esteem. Exercise is good for your mental health, no matter your age, but regular exercise may be particularly helpful, when you are menopausal and as you get older. Exercise can help with stress and anxiety, but also your emotional wellbeing – it can lift your mood, give you more energy and motivate you.
Choose activities or sports that you enjoy. If you participate in group activities, you’ll get to interact with like-minded people. There are forms of exercise and sports that help you to spend more time enjoying the outdoors, such as walking or jogging. You could also do low intensity exercises at home, using online programmes which may help you to relax and de-stress.
Exercise beyond the menopause years
There are many benefits to exercising regularly during the time of menopause, but it’s also important to maintain these healthy habits beyond menopause. Bone density decreases as we age, especially in women after menopause, causing a risk of fragility and fracture. Changes to your body and lowering oestrogen levels during and after menopause, may also put you at higher risk of heart disease.
Bone & muscle health
Perimenopause and menopause, can increase your risk of developing osteoporosis (bone loss, which makes your bones fragile and more prone to fracturing). It's important to exercise regularly to improve your bone density and help prevent factures in later life. Along with loss of muscle, joints also become stiffer as we age which can increase our risk of falls and arthritis. You can help prevent or delay muscle loss and strength, by exercising regularly.
Osteoarthritis
The older you are, being overweight, and being a woman all increase the risk of developing osteoarthritis. Exercise can lower your risk of osteoarthritis and may also help you lose weight which also puts less strain on your joints.
Heart Health
Menopause can increase your risk of heart disease and stroke. Healthier lifestyle choices including increasing your activity levels, can help lower or maintain blood pressure and cholesterol levels, which helps to improve your heart health.
Tips for exercising during and after menopause
It's never too late to start exercising. Start slowly and do the things you enjoy, which could include activities like gardening, taking a walk or attending group fitness classes.
Below is a summary of the recommended guidelines of how much, and the type of exercise that is recommended for adults in the UK. Spread these exercises evenly over 4 to 5 days a week or you can do them every day:
Amount of exercise |
Examples of exercise |
Be active for at least 150 minutes (2,5 hours) per week at moderate intensity level – that means your breathing is increased while exercising, but you’re still able to talk.
|
Swimming (water aerobics) Brisk walking Cycling Pushing a lawnmower Dancing |
OR Be active for at least 75 minutes (1 hour 15 minutes) per week at vigorous intensity – that means your breathing is fast and you have difficulty talking while exercising.
|
Running Climbing stairs Playing a sport, for example football or netball. Swimming Skipping |
OR A combination of the above. |
|
Add exercises for muscle, bone and joint strength on at least 2 days per week, that work the major muscle groups (legs, hips, back, tummy area, chest, shoulders and arms) |
Gym, yoga, pilates, lifting or carrying children or heavy bags. |
Add balance exercises 2 days a week to reduce your chances of frailty and falls |
Bowls Dancing TaiChi |
Minimise the amount of time you spend not being active, during the day. |
Break up periods of time spent at a desk or on the couch by taking frequent walks. |
FAQs
How Much Exercise Does a Menopausal Woman Need?
For any type of exercise to benefit your health, you need to move fast enough to raise your heart rate, breathe quicker and feel warmer. In the UK, government guidelines for all adults suggest 150 minutes of exercise per week that is either at moderate intensity or a combination of moderate and vigorous intensity. If you choose to do only vigorous activity, 75 minutes per week is adequate. You should also add strength and balance exercises 2 days per week, to strengthen bones and joints, and to prevent frailty and falls.
What Exercise is Best for Menopause?
Try to follow a regular programme of exercise. You may choose to follow the guidelines or ask a fitness professional for advice on the right exercise programme for you. It’s important to know your body. Don’t ignore signs of overworking. You should also eat appropriate foods to provide you with enough energy and protein to build muscle, particularly if you are doing vigorous or strenuous exercise.
Is exercise suitable for all women with menopause?
The type of exercise may need to be adjusted for some women if they have osteoporosis, to reduce the risk of falls or fractures while exercising. If you have been diagnosed with a heart condition, you should first speak to your doctor or cardiologist about exercises that are appropriate for you.
Can exercise help with menopause related pain?
Yes, studies show that exercise can help relieve pain caused by symptoms and conditions related to menopause.
This article is for general information only and not intended as a substitute for medical advice. All information presented on these web pages is not meant to diagnose or prescribe. In all health-related matters, always consult your healthcare professional.
Always read the product label. Use only as directed. Incorrect use could be harmful. If symptoms persist consult your healthcare professional.
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