Physical Activity and Menopause

“Moderate-intensity exercise may not cut your hot flashes, but it will help with some other menopause-related problems, including sleep, depression and anxiety”.1

Umbrella
What may the Physical Activity and Menopause Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Active Living
  • Exercise
  • Fitness
  • Menopause
  • Perimenopause
  • Physical Activity
  • Postmenopause

Definition

What is physical activity?

DotS the definition of physical activity may vary. The World Health Organization’s (WHO) definition is:

“WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work. Both moderate- and vigorous-intensity physical activity improve health”.2

Health Benefits

Is there an association between health benefits and physical activity?

In Physical Activity the WHO elaborate on:

“Regular physical activity is proven to help prevent and manage noncommunicable diseases (NCDs) such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being”.3

Menopause

Is there an association between menopause and physical activity?

In Sitting Can Sabotage Your Health Habits: But Don’t Give Up Your Workouts the North American Menopause Society elaborate on:

Physical Activity and Menopause“Here’s what exercise can do for women at menopause and beyond:

  • Aerobic exercise improves memory and thinking skills and increases blood flow to key regions of the brain, especially areas linked to thinking skills in later life and to Alzheimer’s disease
  • Moderate activity (like brisk walking) cuts your stroke risk, helping offset the increased risk with hormone therapy
  • Moderate-intensity exercise may not cut your hot flashes, but it will help with some other menopause-related problems, including sleep, depression, and anxiety…
  • Exercise is good for your heart. Exercising for 30 minutes a day cuts coronary heart disease in women by 30 to 40 percent
  • Weight-bearing exercise (such as brisk walking, jogging, or running) can strengthen your bones before and after menopause. And for women age 75 and older, muscle strengthening and balance exercises can cut the risk of falls and fall-related injuries by 75%
  • Regular exercise may lower your risk of breast cancer by 40%…”.4

Hot Flushes

Is there an association between hot flushes and physical activity?

DotS, yes or no. The (Australian) Jean Hailes for Women’s Health (JH) explain:

“Some studies have suggested that exercise can reduce hot flushes, but overall there is insufficient evidence to show this”.5

Mood

Is there an association between mood and physical activity?

In Depression: How Can I Take Care of Myself? the (United States) National Institute of Mental Health note:

  • “Try to get some physical activity. Just 30 minutes a day of walking can boost mood”.6

In Physical Activity Basics: How Much Physical Activity Do You Need? the (United States) Centers for Disease Control and Prevention explain:

“The evidence is clear—physical activity can make you feel better, function better, and sleep better. Even one session of moderate-to-vigorous physical activity reduces anxiety, and even short bouts of physical activity are beneficial. Being physically active also fosters normal growth and development, improves overall health, can reduce the risk of various chronic diseases”.7

Never Too Late To Start

Is it never too late to start physical activity?

According to the JH:

“It’s never too late to become more physically active. Beginning or resuming exercise at any age will benefit your health”.8

Physical Activity

How much physical activity do adults require?

In Top 10 Things To Know About the Second Edition of the Physical Activity Guidelines for Americans: 4. the (United States) Department of Health and Human Services elaborate on:

  • “… To attain the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week”.9

Weekly Activity Diary

Where may I find a Weekly Activity Diary?

In Physical Activity & Exercise: Tools To Help the JH include a Weekly Activity Diary and elaborate on:

“A weekly activity diary helps you become more aware of your activity needs and the importance of not trying to fit too much in”.10

Health Care Provider

What if I am going to start doing physical activity?

If you are going to start doing physical activity, it may be in your best interest to choose to talk to your health care provider about this.

In Physical Activity: Information – Getting Started the (United States) MedlinePlus note:

“IMPORTANT NOTE: Talk with your health care provider before starting an exercise program if:

  • You have diabetes, heart disease, lung disease, or another long-term illness
  • You are obese
  • You have not been very active lately
  • You get chest pains or shortness of breath when you are active”.11

In Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity – The Bottom Line on Exercise the (United States) Mayo Clinic caution:

“Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis”.12

The JH also caution:

“If you have a medical condition, are overweight, are pregnant, over 40 years of age or have not exercised regularly for a long time, see a health professional for medical advice before increasing your activity. They can refer you to an accredited exercise physiologist who can help you design an activity plan that is safe and helpful to your individual needs”.13

Health Topics A-Z

Where may I find Health Topics related to Physical Activity and Menopause?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

Where may I find Links related to Physical Activity and Menopause?

Your Country may have Links similar to:

Links

This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.

  1. 5 of the Best Exercises You Can Ever Do
  2. 6 Exercises You Can Do In Your Office
  3. A Sedentary Lifestyle Can Lead To More Nighttime Hot Flashes
  4. Consumer Health: Are You Ready To Add Something New To Your Fitness Routine?
  5. Consumer Health: Balance Training — Easy, Fun and Important
  6. Consumer Health: Here’s What You Need To Know About Stretching and Flexibility
  7. Consumer Health: Strength Training — Get Stronger, Leaner, Healthier
  8. Daily Food and Activity Diary
  9. Eight Hours of Interval Sprinting Can Reverse Negative Effects of Menopause
  10. Every Move Counts – Launch of the New WHO Guidelines on Physical Activity and Sedentary Behaviours
  11. Exercise
  12. Exercise Calorie Calculator
  13. Exercise To Prevent Heart Disease
  14. Exercise and Physical Activity
  15. Exercise and Physical Fitness
  16. Exercise and Stress: Get Moving To Manage Stress
  17. Exercise for Busy People: Making Time for Your Health
  18. Exercise for Depression
  19. Exercise for Your Bone Health
  20. Exercise: 10-Minute Workouts
  21. Exercise: Benefits of Exercise: What Counts? Keep Healthy With 150 Minutes of Exercise A Week [Video]
  22. Exercise: Get Active Your Way
  23. Exercise: Get Fit for Free
  24. Exercise: Gym-Free Exercises
  25. Exercise: Walking for Health
  26. Exercising In Short Bursts May Be As Good for Longevity As Doing It All At Once
  27. Fitness
  28. Fitness After 40: Building the Right Workout for A Better Body
  29. Fitness Basics
  30. Fitness Studio Exercise Videos
  31. Fitness Tips for Menopause: Why Fitness Counts
  32. Fitness and Exercise [Topics]
  33. Fitness: Basics – Fitness: Basics
  34. Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity
  35. Four Types of Exercise Can Improve Your Health and Physical Ability
  36. Get Active
  37. Get Happy: Why Exercise Can Lift Your Mood
  38. Get Moving: Key Takeaways From the New Physical Activity Guidelines
  39. Get Walking With This 12-Week Walking Schedule
  40. Get the Facts on Exercise and Chronic Disease
  41. Getting Active
  42. Getting Active
  43. Guide To Physical Activity
  44. Healthy Weight: Physical Activity for A Healthy Weight
  45. Heart Health: Movement and Motivation
  46. How Can I Prevent Runners Diarrhea?
  47. How To ‘Move More’ and Reach Your Physical Activity Goals
  48. In the Loop: Exercise Doesn’t Have To Be “Exercise”
  49. Infographic: Exercise Is Medicine
  50. Infographic: Physical Exercise Is Good Medicine
  51. Keep It Going! How To Stick With A Fitness Routine
  52. Learn To Love Exercise
  53. Let’s Get Physical
  54. Lifestyle and Behaviour Changes for Menopausal Symptoms
  55. Mayo Clinic Minute: Exercising In the New Year [+ Video Courtesy: Mayo Clinic News Network]
  56. Mayo Clinic Minute: How To Start A Running Routine [+ Video]
  57. Mayo Clinic Minute: Lifestyle Changes To Manage Menopause Symptoms [+ Video Courtesy: Mayo Clinic News Network]
  58. Mayo Clinic Q and A: Top 10 Workout Myths
  59. Menopause Management: Healthy Living – Lifestyle & Menopause Symptoms
  60. Midlife Weight Gain: What’s Really Going On
  61. Moveyourway [Move Your Way: Walk. Run. Dance. Play. What’s Your Move?] Move Your Way
  62. Moving In the Right Direction
  63. Moving Keeps You Cool Through Menopause
  64. One Hour Per Week of Exercise Protects Against Depression Study Shows
  65. Overcoming Midlife Barriers To Exercise and Better Health
  66. Physical Activity
  67. Physical Activity
  68. Physical Activity
  69. Physical Activity
  70. Physical Activity
  71. Physical Activity
  72. Physical Activity & Exercise
  73. Physical Activity & Exercise: Tools To Help – Weekly Activity Diary
  74. Physical Activity Boosts Brain Health
  75. Physical Activity Isn’t Just for Athletes—It’s for Everyone
  76. Physical Activity and Cancer
  77. Physical Activity and Your Mental Health
  78. Physical Activity for A Healthy Weight
  79. Physical Activity: Adding Physical Activity To Your Life
  80. Physical Activity: Benefits of Physical Activity
  81. Physical Activity: How Much Physical Activity Do Adults Need?
  82. Physical Activity: How To Be Physically Active While Social Distancing – Physical Activity Breaks for the Workplace
    Physical Activity and Menopause
  83. Physical Activity: Physical Activity Basics
  84. Physical Activity: Target Heart Rate and Estimated Maximum Heart Rate
  85. Physical Exercise
  86. Staying Active: Physical Activity and Exercise
  87. Swimming for Better Health and To Avoid Injuries [+ Video]
  88. The Advantages of Body-Weight Exercise
  89. The Effect of Sprint Interval Training on Body Composition of Postmenopausal Women
  90. The Exercise Effect
  91. Tips for Getting Your Steps In
  92. Tips for Starting Physical Activity
  93. Videos and Podcasts: World Menopause Day 2021 – Interviews: Bone Health What Why and How
  94. Walking
  95. Walking: A Step In the Right Direction
  96. Walkingforhealth.org.uk [Walking for Health]
  97. Webinars: Previous – Update on Bone Health
  98. Women’s Health: In-Depth – Fitness Tips for Menopause: Why Fitness Counts
  99. Workplace Workouts – Fact Sheet
  100. World Menopause Day: Patient Information Leaflet: Update on Bone Health [Multiply Languages]
    Physical Activity and Menopause

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Sitting Can Sabotage Your Good Health Habits: But Don’t Give Up Your Workouts. North American Menopause Society https://www.menopause.org/for-women/menopauseflashes/exercise-and-diet/sitting-can-sabotage-your-good-health-habits Accessed: 30 March 2022
  2. Physical Activity: What Is Physical Activity? 26 November 2020. World Health Organization https://www.who.int/en/news-room/fact-sheets/detail/physical-activity Accessed: 30 March 2022
  3. Physical Activity. World Health Organization https://www.who.int/health-topics/physical-activity#tab=tab_1 Accessed: 30 March 2022
  4. Sitting Can Sabotage Your Good Health Habits: But Don’t Give Up Your Workouts. North American Menopause Society https://www.menopause.org/for-women/menopauseflashes/exercise-and-diet/sitting-can-sabotage-your-good-health-habits Accessed: 30 March 2022
  5. Menopause Management: Healthy Living – Lifestyle & Menopause Symptoms. Last Updated: 13 July 2021 | Last Reviewed: 17 December 2017. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/menopause/menopause-management/ Accessed: 30 March 2022
  6. Depression: How Can I Take Care of Myself? Revised: 2021. National Institute of Mental Health https://www.nimh.nih.gov/health/publications/depression Accessed: 30 March 2022
  7. Physical Activity Basics: How Much Physical Activity Do You Need? Page Last Reviewed: 17 March 2022. Centers for Disease Control and Prevention https://www.cdc.gov/physicalactivity/basics/index.htm Accessed: 30 March 2022
  8. Physical Activity & Exercise. Last Updated: 15 January 2020 | Last Revised: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise/ Accessed: 30 March 2022
  9. Top 10 Things To Know About the Second Edition of the Physical Activity Guidelines for Americans. 4. Department of Health and Human Services https://health.gov/our-work/physical-activity/current-guidelines/top-10-things-know Accessed: 30 March 2022
  10. Physical Activity & Exercise: Tools To Help – Weekly Activity Diary. Last Updated: 15 January 2020 | Last Revised 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise/ Accessed: 30 March 2022
  11. Physical Activity: Information – Getting Started. Update Date: 03 May 2021. Page Last Updated: 21 March 2022. MedlinePlus https://www.nlm.nih.gov/medlineplus/ency/article/001941.htm Accessed: 30 March 2022
  12. Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity – The Bottom Line on Exercise. 08 October 2021. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 Accessed: 30 March 2022
  13. Physical Activity & Exercise: Starting An Exercise Program – Exercise Physiologists. Last Updated: 15 January 2020 | Last Revised: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise/ Accessed: 30 March 2022

Topic Last Updated: 16 April 2022 – Topic Last Reviewed: 30 March 2022
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