“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?

Yes. In More Active People for A Healthier World: The Global Action Plan on Physical Activity 2018 – 2030 the WHO note:

“Regular physical activity is proven to help prevent and treat noncommunicable diseases (NCDs) such as heart disease, stroke, diabetes and breast and colon cancer. It also helps prevent hypertension, overweight and obesity and can improve mental health, quality of life and well-being”.3

Menopause

Is there an association between menopause and physical activity?

Yes. 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

In Hot Stuff: What’s New About Hot Flashes? Are Drugs the Only Answer? the author explains:

  • “What About Exercise? Moderate physical exercise (eg, brisk walking) sadly does not appear to improve hot flashes. However, exercise is so important to many aspects of health, that this should not discourage exercising! Keep your exercise routine strong. It is important to your brain, heart, and bones (among other things)”.6

Mood

Is there an association between mood and physical activity?

Yes. 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”.7

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 fosters normal growth and development, improves overall health, can reduce the risk of various chronic diseases, and can make people feel better, function better, and sleep better. Some health benefits start immediately after activity, and even short bouts of physical activity are beneficial”.8

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”.9

Aerobic Activity?

How much aerobic activity do adults require?

In the second edition of Physical Activity Guidelines for Americans: Key Guidelines – Adults published in 2018, the (United States) Department of Health and Human Services elaborate on:

  • “For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week”.10

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”.11

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”.12

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”.13

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”.14

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. 10 Reasons To Get Moving Today!
  2. 10000steps.org.au [10,000 Steps]
  3. 25 Ways To Move More During Summer
  4. 3rd Walk the Talk: The Health for All Challenge [17 May 2020]
  5. 5 Things You Should Know About Stress: 4. There Are Ways To Manage Stress
  6. American Heart Association Recommendations for Physical Activity In Adults
  7. BMI Calculator
  8. Benefits of Physical Activity
  9. Calorie Calculator
  10. Daily Food and Activity Diary
  11. Eat Well: Food and Drinks for Sport
  12. Eight Hours of Interval Sprinting Can Reverse Negative Effects of Menopause
  13. Exercise
  14. Exercise Calorie Calculator
  15. Exercise To Prevent Heart Disease
  16. Exercise and Immunity
  17. Exercise and Physical Fitness
  18. Exercise for Busy People: Making Time for Your Health
  19. Exercise for Older Adults
  20. Exercise for Your Bone Health
  21. Exercise, Lifestyle, and Your Bones
  22. Exercise: 10-Minute Abs Workout
  23. Exercise: 10-Minute Legs, Bums and Tums Home Workout
  24. Exercise: 10-Minute Upper Arms Workout
  25. Exercise: 10-Minute Workouts
  26. Exercise: Benefits of Exercise: What Counts? Keep Healthy With 150 Minutes of Exercise A Week [Video]
  27. Exercise: Couch To 5K: Week By Week
  28. Exercise: Dance for Fitness
  29. Exercise: Get Active Your Way
  30. Exercise: Get Fit for Free
  31. Exercise: Gym-Free Exercises
  32. Exercise: Physical Activity Guidelines for Adults
  33. Exercise: Walking for Health
  34. Fitness
  35. Fitness After 40: Building the Right Workout for A Better Body
  36. Fitness Studio Exercise Videos
  37. Fitness Studio Exercise Videos: Strength and Resistance
  38. Fitness Tips for Menopause: Why Fitness Counts
  39. Fitness and Exercise [Topics]
  40. Fitness: Basics – Fitness: Basics
  41. Fitness: In-Depth – 10,000 Steps A Day: Too Low? Too High?
  42. Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity
  43. Fitness: In-Depth – Fitting In Fitness: Finding Time for Physical Activity
  44. Fitness: In-Depth – Want A Strong Brain? Exercise!
  45. For the Best Health, Does the Intensity of Your Workout Matter?
  46. Get Active
  47. Get Moving: Key Takeaways From the New Physical Activity Guidelines
  48. Get Walking With This 12-Week Walking Schedule
  49. Getting Active
  50. Go4Life
  51. Guide To Physical Activity
  52. Hot Flashes: What Can I Do?
  53. Hot Stuff: What’s New About Hot Flashes?
  54. How To Measure Your Waist
  55. How To ‘Move More’ and Reach Your Physical Activity Goals
  56. In the Loop: Exercise Doesn’t Have To Be “Exercise”
  57. Infographic: Exercise Is Medicine
  58. Infographic: High Intensity Interval Training (HIIT)
  59. Infographic: Physical Exercise Is Good Medicine
  60. Let’s Get Physical
  61. May Is National Osteoporosis Month [United States]: 10,000 Steps A Day In May Challenge
  62. Mayo Clinic Minute: Updated Exercise Guidelines for Cancer Patient, Survivors
  63. Menopause Management: Healthy Living – Lifestyle & Menopause Symptoms
  64. Menopause and Depression
  65. Menopause and Women’s Health In Later Life
  66. Midlife Weight Gain: What’s Really Going On
  67. More Active People for A Healthier World: The Global Action Plan on Physical Activity 2018 – 2030
  68. Move More!
  69. Moveyourway [Move Your Way]: Adults
  70. One Hour Per Week of Exercise Protects Against Depression Study Shows
  71. Physical Activity
  72. Physical Activity
  73. Physical Activity
  74. Physical Activity
  75. Physical Activity
  76. Physical Activity & Exercise: Staying Active Inside and Out – Video
  77. Physical Activity & Exercise: Tools To Help – Weekly Activity Diary
  78. Physical Activity Guidelines for Americans, 2nd Edition: Chapter 4. Active Adults – Key Guidelines for Adults
  79. Physical Activity and Cancer
  80. Physical Activity for A Healthy Weight
  81. Physical Activity, Sport and Mental Health
  82. Physical Activity: Adding Physical Activity To Your Life
  83. Physical Activity: How Much Physical Activity Do Adults Need?
  84. Physical Activity: Measuring Physical Activity Intensity
  85. Physical Activity: Physical Activity Basics
  86. Rethinking 10,000 Steps: New Study Investigates How Much Walking Older Women Really Need
  87. Risk Factors: Cardiovascular Risk Factors – Modifiable Risk Factors: Physical Inactivity and Cardiovascular Disease
  88. Sneak Peek: New Healthy Eating and Exercise Content
  89. Staying Active: Physical Activity and Exercise: FAQ
  90. The Effect of Sprint Interval Training on Body Composition of Postmenopausal Women
  91. Time To Get Moving
  92. Tips To Help You Get Active
  93. Tips To Keep Moving
  94. Tips for Getting Your Steps In
  95. Tips for Starting Physical Activity
  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: 27 April 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: 27 April 2020
  3. More Active People for A Healthier World: The Global Action Plan on Physical Activity 2018 – 2030 https://www.who.int/ncds/prevention/physical-activity/gappa Accessed: 27 April 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: 27 April 2020
  5. Menopause Management: Healthy Living – Lifestyle & Menopause Symptoms. Last Updated: 07 April 2020 | Last Reviewed: 17 December 2017. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/menopause/menopause-management/ Accessed: 27 April 2020
  6. Thurston, R. Hot Stuff: What’s New About Hot Flashes? Are Drugs the Only Answer? 14 August 2017. https://www.menopause.org/for-women/menopause-take-time-to-think-about-it/consumers/2017/08/14/hot-stuff-what-s-new-about-hot-flashes Accessed: 27 April 2020
  7. 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: 27 April 2020
  8. Physical Activity Basics: How Much Physical Activity Do You Need? Page Last Reviewed: 21 April 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: 27 April 2020
  9. 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: 27 April 2020
  10. Physical Activity Guidelines for Americans: Key Guidelines – Adults (Second Edition). Content Last Reviewed 01 February 2019. Department of Health and Human Services https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html Accessed: 27 April 2020
  11. 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: 27 April 2020
  12. Physical Activity: Information – Getting Started. Update Date: 13 May 2019. Page Last Updated: 09 April 2020. MedlinePlus https://www.nlm.nih.gov/medlineplus/ency/article/001941.htm Accessed: 27 April 2020
  13. 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: 27 April 2020
  14. 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: 27 April 2020
Topic Last Updated: 27 April 2020 – Topic Last Reviewed: 27 April 2020
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