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 – including activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits”.2

Health Benefits

Is there an association between health benefits and physical activity?

In Physical Activity the WHO elaborate on:

“Regular and adequate levels of physical activity:

  • Improve muscular and cardiorespiratory fitness
  • Improve bone and functional health
  • Reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression
  • Reduce the risk of falls as well as hip or vertebral fractures; and
  • are fundamental to energy balance and weight control”.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…”.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 5 Things You Should Know About Stress: 4. There Are Ways To Manage Stress the (United States) National Institute of Mental Health note:

  • “Get Regular Exercise. Just 30 minutes per day of walking can help boost your mood and improve your health”.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 Steps To Mental Wellbeing 2. Be Physically Active
  2. 5 Things You Should Know About Stress: 4. There Are Ways To Manage Stress
  3. BMI Calculator
  4. Benefits of Physical Activity
  5. Calorie Calculator
  6. Consumer Health: 7 Benefits of Regular Exercise
  7. Daily Food and Activity Diary
  8. Eat Well: Food and Drinks for Sport
  9. Eight Hours of Interval Sprinting Can Reverse Negative Effects of Menopause
  10. Exercise
  11. Exercise Calorie Calculator
  12. Exercise To Prevent Heart Disease
  13. Exercise and Immunity
  14. Exercise and Physical Activity
  15. Exercise and Physical Fitness
  16. Exercise and Stress: Get Moving To Manage Stress
  17. Exercise: A Guide To Tai Chi
  18. Exercise for Busy People: Making Time for Your Health
  19. Exercise for Depression
  20. Exercise for Older Adults
  21. Exercise for Your Bone Health
  22. Exercise, Lifestyle, and Your Bones
  23. Exercise: 10-Minute Workouts
  24. Exercise: Benefits of Exercise: What Counts? Keep Healthy With 150 Minutes of Exercise A Week [Video]
  25. Exercise: Get Active Your Way
  26. Exercise: Get Fit for Free
  27. Exercise: Gym-Free Exercises
  28. Exercise: Walking for Health
  29. Fitness
  30. Fitness After 40: Building the Right Workout for A Better Body
  31. Fitness Basics
  32. Fitness Studio Exercise Videos
  33. Fitness Tips for Menopause: Why Fitness Counts
  34. Fitness and Exercise [Topics]
  35. Fitness: Basics – Fitness: Basics
  36. Fitness: In-Depth – 10,000 Steps A Day: Too Low? Too High?
  37. Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity
  38. Fitness: In-Depth – Fitting In Fitness: Finding Time for Physical Activity
  39. For the Best Health, Does the Intensity of Your Workout Matter?
  40. Get Active
  41. Get Moving: Key Takeaways From the New Physical Activity Guidelines
  42. Get Walking With This 12-Week Walking Schedule
  43. Getting Active
  44. Getting Active
  45. Guide To Physical Activity
  46. Health Risks of An Inactive Lifestyle
  47. Healthy Weight: Physical Activity for A Healthy Weight
  48. How To Measure Your Waist
  49. How To ‘Move More’ and Reach Your Physical Activity Goals
  50. In the Loop: Exercise Doesn’t Have To Be “Exercise”
  51. Infographic: Exercise Is Medicine
  52. Infographic: High Intensity Interval Training (HIIT)
  53. Infographic: Physical Exercise Is Good Medicine
  54. Let’s Get Physical
  55. Lifestyle and Behaviour Changes for Menopausal Symptoms
  56. May Is National Osteoporosis Month [United States]: 10,000 Steps A Day In May Challenge
  57. Mayo Clinic Q and A: Top 10 Workout Myths
  58. Menopause Management: Healthy Living – Lifestyle & Menopause Symptoms
  59. Menopause and Depression
  60. Midlife Weight Gain: What’s Really Going On
  61. Move More!
  62. Moveyourway [Move Your Way]: Adults
  63. Moving Keeps You Cool Through Menopause
  64. One Hour Per Week of Exercise Protects Against Depression Study Shows
  65. Physical Activity
  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 & Exercise: Tools To Help – Why Exercise & Physical Activity Is So Important
  75. Physical Activity and Cancer
  76. Physical Activity and Your Mental Health
  77. Physical Activity for A Healthy Weight
  78. Physical Activity: Adding Physical Activity To Your Life
  79. Physical Activity: Benefits of Physical Activity
  80. Physical Activity: How Much Physical Activity Do Adults Need?
  81. Physical Activity: Measuring Physical Activity Intensity
  82. Physical Activity: Physical Activity Basics
  83. Physical Activity: Target Heart Rate and Estimated Maximum Heart Rate
  84. Physical Activity: Why It Matters
  85. Rethinking 10,000 Steps: New Study Investigates How Much Walking Older Women Really Need
  86. Risk Factors: Cardiovascular Risk Factors – Modifiable Risk Factors: Physical Inactivity and Cardiovascular Disease
  87. Sleep Problems and Menopause: What Can I Do?
  88. Staying Active: Physical Activity and Exercise
  89. The Effect of Sprint Interval Training on Body Composition of Postmenopausal Women
  90. The Exercise Effect
  91. Tips To Help You Get Active
  92. Tips To Keep Moving
  93. Tips for Getting Your Steps In
  94. Tips for Starting Physical Activity
  95. WHO 2020 Guidelines on Physical Activity and Sedentary Behaviour
  96. Walking
  97. Walking: A Step In the Right Direction
  98. Walkingforhealth.org.uk [Walking for Health]
  99. Women and Physical Activity
  100. Women’s Health: In-Depth – Fitness Tips for Menopause: Why Fitness Counts

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: 21 October 2020
  2. Physical Activity: What Is Physical Activity? 23 February 2018. World Health Organization https://www.who.int/en/news-room/fact-sheets/detail/physical-activity Accessed: 21 October 2020
  3. Physical Activity. World Health Organization https://www.who.int/health-topics/physical-activity#tab=tab_1 Accessed: 21 October 2020
  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: 21 October 2020
  5. Menopause Management: Healthy Living – Lifestyle & Menopause Symptoms. Last Updated: 30 July 2020 | Last Reviewed: 17 December 2017. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/menopause/menopause-management/ Accessed: 21 October 2020
  6. 5 Things You Should Know About Stress: 4. There Are Ways To Manage Stress. National Institute of Mental Health https://www.nimh.nih.gov/health/publications/stress/index.shtml Accessed: 21 October 2020
  7. Physical Activity Basics: How Much Physical Activity Do You Need? Page Last Reviewed: 07 October 2020. Centers for Disease Control and Prevention https://www.cdc.gov/physicalactivity/basics/index.htm?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fphysicalactivity%2Fbasics%2Fpa-health%2Findex.htm Accessed: 21 October 2020
  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: 21 October 2020
  9. Top 10 Things To Know About the Second Edition of the Physical Activity Guidelines for Americans. 4. Last Updated: 07 October 2020. Department of Health and Human Services https://health.gov/our-work/physical-activity/current-guidelines/top-10-things-know Accessed: 21 October 2020
  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: 21 October 2020
  11. Physical Activity: Information – Getting Started. Update Date: 13 May 2019. Page Last Updated: 08 October 2020. MedlinePlus https://www.nlm.nih.gov/medlineplus/ency/article/001941.htm Accessed: 21 October 2020
  12. Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity – The Bottom Line on Exercise. 11 May 2019. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 Accessed: 21 October 2020
  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: 21 October 2020

Topic Last Updated: 27 November 2020 – Topic Last Reviewed: 21 October 2020
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