“Menopausal symptoms
can make it harder to do physical activity,
which may contribute to weight gain”.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

Menopausal Symptoms

Is there an association between menopausal symptoms and physical activity?

In Looking After Yourself: Physical Activity the (Australasian) Jean Hailes for Women’s Health (JH) elaborate on:

Physical Activity and Menopause“Menopausal symptoms can make it harder to do physical activity, which may contribute to weight gain. If you don’t feel like your normal self during this time, it may be hard to stick to regular exercise and healthy eating.

Physical activity is a vital part of being healthy, especially as we age. It can reduce the risk of chronic disease, falls and osteoporosis. It can also help you manage your weight and your menopausal symptoms. If you want to lose weight, you will need to combine regular physical activity with reduced calorie intake”.4

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”.5

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”.6

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”.7

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”.8

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”.9

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 have obesity
  • You have not been very active lately
  • You get chest pains or shortness of breath when you are active”.10

In Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity – The Bottom Line on Exercise the Mayo Clinic caution:

“Remember to check with a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or haven’t exercised for a long time. Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis”.11

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”.12

Health Topics A-Z

Where may I find Health Topics A-Z 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:

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Looking After Yourself: Physical Activity. Last Updated: 04 September 2023 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 08 October 2023
  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: 08 October 2023
  3. Physical Activity. World Health Organization https://www.who.int/health-topics/physical-activity#tab=tab_1 Accessed: 08 October 2023
  4. Looking After Yourself: Physical Activity. Last Updated: 04 September 2023 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 08 October 2023
  5. Depression: How Can I Take Care of Myself? Revised: 2021. National Institute of Mental Health https://www.nimh.nih.gov/health/publications/depression Accessed: 08 October 2023
  6. Physical Activity Basics: How Much Physical Activity Do You Need? Last Reviewed: 17 March 2022. Centers for Disease Control and Prevention https://www.cdc.gov/physicalactivity/basics/index.htm Accessed: 08 October 2023
  7. Physical Activity & Exercise. Last Updated: 26 August  2023 | Last Reviewed: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise/ Accessed: 08 October 2023
  8. 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: 08 October 2023
  9. Physical Activity & Exercise: Tools To Help – Weekly Activity Diary. Last Updated: 26 August 2023 | Last Reviewed: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise/ Accessed: 08 October 2023
  10. Physical Activity: Information – Getting Started. Review Date: 27 May 2023. MedlinePlus https://www.nlm.nih.gov/medlineplus/ency/article/001941.htm Accessed: 08 October 2023
  11. Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity – The Bottom Line on Exercise. 26 August 2023. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 Accessed: 08 October 2023
  12. Physical Activity & Exercise: Starting An Exercise Program – Exercise Physiologists. Last Updated: 26 August 2023 | Last Reviewed: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/physical-activity-exercise/ Accessed: 08 October 2023
Topic Last Updated: 27 October 2023 – Topic Last Reviewed: 08 October 2023

Print Friendly, PDF & Email