“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:
- 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:
“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:
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 (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:
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.- 5 Steps To Mental Wellbeing 2. Be Physically Active
- 5 Things You Should Know About Stress: 4. There Are Ways To Manage Stress
- BMI Calculator
- Benefits of Physical Activity
- Calorie Calculator
- Consumer Health: 7 Benefits of Regular Exercise
- Daily Food and Activity Diary
- Eat Well: Food and Drinks for Sport
- Eight Hours of Interval Sprinting Can Reverse Negative Effects of Menopause
- Exercise
- Exercise Calorie Calculator
- Exercise To Prevent Heart Disease
- Exercise and Immunity
- Exercise and Physical Activity
- Exercise and Physical Fitness
- Exercise and Stress: Get Moving To Manage Stress
- Exercise: A Guide To Tai Chi
- Exercise for Busy People: Making Time for Your Health
- Exercise for Depression
- Exercise for Older Adults
- Exercise for Your Bone Health
- Exercise, Lifestyle, and Your Bones
- Exercise: 10-Minute Workouts
- Exercise: Benefits of Exercise: What Counts? Keep Healthy With 150 Minutes of Exercise A Week [Video]
- Exercise: Get Active Your Way
- Exercise: Get Fit for Free
- Exercise: Gym-Free Exercises
- Exercise: Walking for Health
- 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 – 10,000 Steps A Day: Too Low? Too High?
- Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity
- Fitness: In-Depth – Fitting In Fitness: Finding Time for Physical Activity
- For the Best Health, Does the Intensity of Your Workout Matter?
- Get Active
- Get Moving: Key Takeaways From the New Physical Activity Guidelines
- Get Walking With This 12-Week Walking Schedule
- Getting Active
- Getting Active
- Guide To Physical Activity
- Health Risks of An Inactive Lifestyle
- Healthy Weight: Physical Activity for A Healthy Weight
- How To Measure Your Waist
- How To ‘Move More’ and Reach Your Physical Activity Goals
- In the Loop: Exercise Doesn’t Have To Be “Exercise”
- Infographic: Exercise Is Medicine
- Infographic: High Intensity Interval Training (HIIT)
- Infographic: Physical Exercise Is Good Medicine
- Let’s Get Physical
- Lifestyle and Behaviour Changes for Menopausal Symptoms
- May Is National Osteoporosis Month [United States]: 10,000 Steps A Day In May Challenge
- Mayo Clinic Q and A: Top 10 Workout Myths
- Menopause Management: Healthy Living – Lifestyle & Menopause Symptoms
- Menopause and Depression
- Midlife Weight Gain: What’s Really Going On
- Move More!
- Moveyourway [Move Your Way]: Adults
- Moving Keeps You Cool Through Menopause
- One Hour Per Week of Exercise Protects Against Depression Study Shows
- Physical Activity
- 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 & Exercise: Tools To Help – Why Exercise & Physical Activity Is So Important
- 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: Measuring Physical Activity Intensity
- Physical Activity: Physical Activity Basics
- Physical Activity: Target Heart Rate and Estimated Maximum Heart Rate
- Physical Activity: Why It Matters
- Rethinking 10,000 Steps: New Study Investigates How Much Walking Older Women Really Need
- Risk Factors: Cardiovascular Risk Factors – Modifiable Risk Factors: Physical Inactivity and Cardiovascular Disease
- Sleep Problems and Menopause: What Can I Do?
- Staying Active: Physical Activity and Exercise
- The Effect of Sprint Interval Training on Body Composition of Postmenopausal Women
- The Exercise Effect
- Tips To Help You Get Active
- Tips To Keep Moving
- Tips for Getting Your Steps In
- Tips for Starting Physical Activity
- WHO 2020 Guidelines on Physical Activity and Sedentary Behaviour
- Walking
- Walking: A Step In the Right Direction
- Walkingforhealth.org.uk [Walking for Health]
- Women and Physical Activity
- 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
- 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
- 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
- Physical Activity. World Health Organization https://www.who.int/health-topics/physical-activity#tab=tab_1 Accessed: 21 October 2020
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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