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

Menopausal Symptoms

Is there an association between menopausal symptoms and physical activity?

DotS, yes or no. In Women’s Health: In Depth – Fitness Tips for Menopause: Why Fitness Counts How Does Exercise Affect Menopause Signs and Symptoms? the (United States) Mayo Clinic note:

“Exercise isn’t a proven way to reduce menopausal symptoms, such as hot flashes and sleep disturbances. However, regular exercise can help you maintain a healthy weight, relieve stress and improve your quality of life”.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 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 Surprising Benefits of Walking
  2. 5 of the Best Exercises You Can Ever Do
  3. 6 Exercises You Can Do In Your Office
  4. A Sedentary Lifestyle Can Lead To More Nighttime Hot Flashes
  5. Consumer Health: Are You Ready To Add Something New To Your Fitness Routine?
  6. Consumer Health: Balance Training — Easy, Fun and Important
  7. Consumer Health: Here’s What You Need To Know About Stretching and Flexibility
  8. Consumer Health: Strength Training — Get Stronger, Leaner, Healthier
  9. Daily Food and Activity Diary
  10. Eight Hours of Interval Sprinting Can Reverse Negative Effects of Menopause
  11. Every Move Counts – Launch of the New WHO Guidelines on Physical Activity and Sedentary Behaviours
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  14. Exercise To Prevent Heart Disease
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  17. Exercise and Stress: Get Moving To Manage Stress
  18. Exercise for Busy People: Making Time for Your Health
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  22. Exercise: Benefits of Exercise: What Counts? Keep Healthy With 150 Minutes of Exercise A Week [Video]
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  24. Exercise: Get Fit for Free
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  27. Exercising In Short Bursts May Be As Good for Longevity As Doing It All At Once
  28. Fitness
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  32. Fitness Tips for Menopause: Why Fitness Counts
  33. Fitness and Exercise [Topics]
  34. Fitness: Basics – Fitness: Basics
  35. Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity
  36. Four Types of Exercise Can Improve Your Health and Physical Ability
  37. Get Active
  38. Get Happy: Why Exercise Can Lift Your Mood
  39. Get Moving: Key Takeaways From the New Physical Activity Guidelines
  40. Get Walking With This 12-Week Walking Schedule
  41. Get the Facts on Exercise and Chronic Disease
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  50. Infographic: Exercise Is Medicine
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  52. Keep It Going! How To Stick With A Fitness Routine
  53. Learn To Love Exercise
  54. Let’s Get Physical
  55. Lifestyle and Behaviour Changes for Menopausal Symptoms
  56. Looking After Yourself: Physical Activity
  57. Mayo Clinic Minute: How Lifestyle Changes May Help Manage Menopause Symptoms [+ Video Courtesy: Mayo Clinic News Network]
  58. Mayo Clinic Minute: How To Start A Running Routine [+ Video]
  59. Mayo Clinic Minute: Stacking Your Exercise Over the Weekend [+ Video Courtesy: Mayo Clinic News Network]
  60. Mayo Clinic Q and A: Top 10 Workout Myths
  61. Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause
  62. Midlife Weight Gain: What’s Really Going On
  63. Moveyourway [Move Your Way: Walk. Run. Dance. Play. What’s Your Move?] Move Your Way
  64. Moving In the Right Direction
  65. Moving Keeps You Cool Through Menopause
  66. One Hour Per Week of Exercise Protects Against Depression Study Shows
  67. Overcoming Midlife Barriers To Exercise and Better Health
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  75. Physical Activity & Exercise: Tools To Help – Weekly Activity Diary
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  78. Physical Activity and Cancer
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  80. Physical Activity for A Healthy Weight
  81. Physical Activity: Adding Physical Activity To Your Life
  82. Physical Activity: Benefits of Physical Activity
  83. Physical Activity: How Much Physical Activity Do Adults Need?
  84. Physical Activity: Physical Activity Basics
  85. Physical Activity: Target Heart Rate and Estimated Maximum Heart Rate
  86. Physical Exercise
  87. Starting A Workout Routine
  88. Staying Active: Physical Activity and Exercise
  89. Swimming for Better Health and To Avoid Injuries [+ Video]
  90. The Advantages of Body-Weight Exercise
  91. The Effect of Sprint Interval Training on Body Composition of Postmenopausal Women
  92. The Exercise Effect
  93. Tips for Getting Your Steps In
  94. Tips for Starting Physical Activity
  95. Upping Your Step Count, Even In Small Amounts, May Increase Life Span
  96. Videos and Podcasts Archive: World Menopause Day 2021 – Interviews: Bone Health What Why and How
  97. Walking
  98. Women’s Health: In-Depth – Fitness Tips for Menopause: Why Fitness Counts
  99. 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: 28 October 2022
  2. Physical Activity: What Is Physical Activity? 05 October 2022. World Health Organization https://www.who.int/en/news-room/fact-sheets/detail/physical-activity Accessed: 28 October 2022
  3. Physical Activity. World Health Organization https://www.who.int/health-topics/physical-activity#tab=tab_1 Accessed: 28 October 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: 28 October 2022
  5. Women’s Health: In Depth – Fitness Tips for Menopause: Why Fitness Counts How Does Exercise Affect Menopause Signs and Symptoms? 12 March 2021. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602 Accessed: 28 October 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: 28 October 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: 28 October 2022
  8. Physical Activity & Exercise. Last Updated: 28 June  2022 | Last Reviewed: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise/ Accessed: 28 October 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: 28 October 2022
  10. Physical Activity & Exercise: Tools To Help – Weekly Activity Diary. Last Updated: 28 June 2022 | Last Reviewed: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise/ Accessed: 28 October 2022
  11. Physical Activity: Information – Getting Started. Review Date: 03 May 2021. MedlinePlus https://www.nlm.nih.gov/medlineplus/ency/article/001941.htm Accessed: 28 October 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: 28 October 2022
  13. Physical Activity & Exercise: Starting An Exercise Program – Exercise Physiologists. Last Updated: 28 June 2022 | Last Reviewed: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise/ Accessed: 28 October 2022
Topic Last Updated: 19 November 2022 – Topic Last Reviewed: 28 October 2022

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