“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:
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:
“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:
“Being overweight or having a BMI greater than 30 (obesity) might be associated with hot flashes, but further research is needed. 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:
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:
- 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:
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.New or Updated
- 10 Weight Training Tips for Beginners
- 6 Desk Exercises That Help You Get Stronger While Working
- 7 Reasons To Start Walking In Place
- Help! I’m Too Tired To Exercise
- Women’s Health: In-Depth – Belly Fat In Women: Taking — and Keeping — It Off
- Women’s Health: In-Depth – Fitness Tips for Menopause: Why Fitness Counts
- 10 Weight Training Tips for Beginners
- 5 Surprising Benefits of Walking
- 5 of the Best Exercises You Can Ever Do
- 6 Desk Exercises That Help You Get Stronger While Working
- 6 Exercises You Can Do In Your Office
- 7 Reasons To Start Walking In Place
- A Sedentary Lifestyle Can Lead To More Nighttime Hot Flashes
- Consumer Health: Are You Ready To Add Something New To Your Fitness Routine?
- Consumer Health: Balance Training — Easy, Fun and Important
- Consumer Health: Here’s What You Need To Know About Stretching and Flexibility
- Consumer Health: Strength Training — Get Stronger, Leaner, Healthier
- Daily Food and Activity Diary
- Eight Hours of Interval Sprinting Can Reverse Negative Effects of Menopause
- Every Move Counts – Launch of the New WHO Guidelines on Physical Activity and Sedentary Behaviours
- Exercise
- Exercise Calorie Calculator
- Exercise To Prevent Heart Disease
- Exercise and Physical Activity
- Exercise and Physical Fitness
- Exercise and Stress: Get Moving To Manage Stress
- Exercise for Busy People: Making Time for Your Health
- Exercise for Depression
- Exercise for Your Bone Health
- Exercising In Short Bursts May Be As Good for Longevity As Doing It All At Once
- Fitness
- Fitness After 40: Building the Right Workout for A Better Body
- Fitness Basics
- Fitness Studio Exercise Videos
- Fitness Tips for Menopause: Why Fitness Counts
- Fitness and Exercise [Topics]
- Fitness: Basics – Fitness: Basics
- Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity
- Four Types of Exercise Can Improve Your Health and Physical Ability
- Get Active
- Get Happy: Why Exercise Can Lift Your Mood
- Get Moving: Key Takeaways From the New Physical Activity Guidelines
- Get Walking With This 12-Week Walking Schedule
- Get the Facts on Exercise and Chronic Disease
- Getting Active
- Getting Active
- Guide To Physical Activity
- Healthy Weight: Physical Activity for A Healthy Weight
- Help! I’m Too Tired To Exercise [05 February 2023]
- How Can I Prevent Runners Diarrhea?
- How SMART Fitness Goals Can Help You Get Healthier [17 November 2022]
- How To ‘Move More’ and Reach Your Physical Activity Goals
- In the Loop: Exercise Doesn’t Have To Be “Exercise”
- Keep It Going! How To Stick With A Fitness Routine
- Learn To Love Exercise
- Let’s Get Physical
- Lifestyle and Behaviour Changes for Menopausal Symptoms
- Looking After Yourself: Physical Activity
- Mayo Clinic Minute: How Lifestyle Changes May Help Manage Menopause Symptoms [+ Video]
- Mayo Clinic Minute: How To Start A Running Routine [+ Video]
- Mayo Clinic Minute: Stacking Your Exercise Over the Weekend [+ Video Courtesy: Mayo Clinic News Network]
- Mayo Clinic Q and A: Top 10 Workout Myths
- Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause
- Midlife Weight Gain: What’s Really Going On
- Moveyourway [Move Your Way: Walk. Run. Dance. Play. What’s Your Move?]
- Moving In the Right Direction
- Moving Keeps You Cool Through Menopause
- Overcoming Midlife Barriers To Exercise and Better Health
- Physical Activity
- Physical Activity
- Physical Activity
- Physical Activity
- Physical Activity
- Physical Activity
- Physical Activity & Exercise
- Physical Activity & Exercise: Tools To Help – Weekly Activity Diary
- Physical Activity Boosts Brain Health
- Physical Activity Isn’t Just for Athletes—It’s for Everyone
- Physical Activity and Cancer
- Physical Activity and Your Mental Health
- Physical Activity for A Healthy Weight
- Physical Activity: Adding Physical Activity To Your Life
- Physical Activity: Benefits of Physical Activity
- Physical Activity: How Much Physical Activity Do Adults Need?
- Physical Activity: Physical Activity Basics
- Physical Activity: Target Heart Rate and Estimated Maximum Heart Rate
- Physical Exercise
- Starting A Workout Routine
- Staying Active: Physical Activity and Exercise
- Swimming for Better Health and To Avoid Injuries [+ Video]
- The Advantages of Body-Weight Exercise
- The Effect of Sprint Interval Training on Body Composition of Postmenopausal Women
- The Exercise Effect
- Tips for Getting Your Steps In
- Tips for Starting Physical Activity
- Upping Your Step Count, Even In Small Amounts, May Increase Life Span
- Videos and Podcasts: Videos – Interviews: Bone Health What Why and How
- Walking
- Women’s Health: In-Depth – Belly Fat In Women: Taking — and Keeping — It Off
- Women’s Health: In-Depth – Fitness Tips for Menopause: Why Fitness Counts
- World Menopause Day: Patient Information Leaflet: Update on Bone Health [Multiply Languages]
Sources
Where may I find the Sources quoted?
You may find the Sources quoted at:
Sources
- 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 January 2023
- 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: 30 January 2023
- Physical Activity. World Health Organization https://www.who.int/health-topics/physical-activity#tab=tab_1 Accessed: 30 January 2023
- 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 January 2023
- Women’s Health: In Depth – Fitness Tips for Menopause: Why Fitness Counts – How Does Exercise Affect Menopause Signs and Symptoms? 03 December 2022. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602 Accessed: 30 January 2023
- 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 January 2023
- 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 January 2023
- 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: 30 January 2023
- 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 January 2023
- 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: 30 January 2023
- Physical Activity: Information – Getting Started. Review Date: 03 May 2021. MedlinePlus https://www.nlm.nih.gov/medlineplus/ency/article/001941.htm Accessed: 30 January 2023
- 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 January 2023
- 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: 30 January 2023