How does physical activity impact women's health during this stage of life?
BY Mateenah Dewangree
Physiotherapist at Kings Park Medicine Centre
Menopause is described as the condition of permanent cessation of the menstrual cycles, and usually occurs between the ages of 45 to 55 years. This condition is caused by a decrease in ovarian follicular activity, which in turn, results in the cessation of estrogen production.
Menopausal symptoms are highly varied, but the most common symptoms include hot flashes, fatigue, sleep and mood disorders, increased cardiovascular risk, urogenital issues and sexual dysfunction. In addition, women face bone mass loss due to the reduction in estrogen, and therefore are at risk for osteoporosis.
Various therapies have been developed to help alleviate menopausal symptoms, ranging from conventional to complementary and alternative medicine.
Hormone therapy is widely used for vasomotor (night sweats and hot flashes) and some
genitourinary (dryness, infection, impaired sexual activity) symptoms.
Physical exercise is an inexpensive alternative to drug therapy, and has many health benefits.
Studies have shown that exercise positively affects women’s health during the menopausal
period, and leads to prevention of several chronic conditions.
1. Effects of Exercise on Body Composition:
Hormonal changes have a significant effect on metabolic processes, and during
menopause - fat mass tends to increase (particularly around the abdomen which
increases risk for cardiovascular disease) while lean mass decreases.
Exercise becomes important in maintaining lean mass, and increased engagement in
physical activity helps to mitigate the effects of hormonal changes, thereby decreasing
the risk of developing heart disease or diabetes.
2. Effects of Exercise on Bone Density:
Menopause causes a significant reduction in bone mass, and so bone mineral density
decreases rapidly during this process, which puts many women at risk for fractures and
osteoporosis. A combination of weight-bearing exercises and resistance training helps
offset the decline in bone mineral density, and therefore has a preventative effect against
osteoporosis, and improves mobility.
3. Effects of Exercise on Sleep:
Hormonal changes during menopause causes symptoms like night sweats and hot
flashes, which in turn affects the quality and duration of sleep. Sleep disturbances can
lead to mood swings and changes in physical health.
Exercise is proved to have a positive effect on sleep quality, particularly aerobic
exercise.
4. Effects of Exercise on Mood:
Due to the number of changes and hormonal imbalances during this transition, there is
an increased risk for depressive symptoms and disorders. This vulnerability comes with
its own set of associated factors which range from physical discomfort and stress, to
lifestyle and inadequate social support.
Physical activity has a positive effect on mood via the release of endorphins, and
therefore helps with the general well-being and protection against the onset of
depression, anxiety and perceived stress.
5. Effects of Exercise on Cardiovascular Disease:
Most cardiometabolic changes are attributed to the reduction in estrogen production, and
some of these changes include increased insulin resistance, cholesterol, risk of diabetes,
atherosclerosis and heart diseases. Physical activity increases cardiorespiratory
function, which can improve metabolic risks above, and lower the occurrence of cardiac
events such as hypertension, heart attacks, strokes, and coronary heart disease.
Exercise can be classified into two groups:
1. Weight-bearing exercises:
- Low impact such as walking, yoga or Tai chi
- High impact such as jogging or vibration plates/platforms
2. Resistance & Strength exercises:
- Swimming
- Cycling
- Weight lifting
Studies have shown that physical exercise at moderate intensity, three times a week, for 30
minutes at 60%-70% maximum heart rate, is associated with significant improvements in lean body mass, metabolic status, and cholesterol.
A combination of dynamic and isometric exercises have proven beneficial to reduce
hypertensive symptoms, increase bone density and muscle mass, and in turn, improve mobility and quality of life.
*For more information contact Mateenah Dewangree at:
Kings Park Sports Medicine Centre
892 Umgeni Road, Morningside Durban
031 303 3874
REFERENCES:
1. Sternfeld, B. & Dugan, S. (2012). Physical Activity and Health During the Menopausal
Transition. Obstetrics and Gynecology Clinics of North America, 38(3), 537-566.
Retrieved August 12, 2024, from PubMed Central.
2. Mileski, K. (2022, November, 21) Exercise and Menopause: Effects on Body
Composition, Bone Density and Mood. Retrieved August 12, 2024, from
3. Capel-Alcaraz, A.M., Garcia-Lopez, H., Castro-Sanchez, A.M., Fernandez-Sanchez, M.,
& Lara-Palomo, I.C. (2023). The Efficacy of Strength Exercises for Reducing the
Symptoms of Menopause: A Systematic Review. Journal of Clinical Medicine, 12(2),
548. Retrieved August 12, 2024, from MDPI Open Access Journals.
4. Mishra, N., Mishra, V.N., & Devashni (2011). Exercise beyond menopause: Dos and
Don’ts. Journal of Mid-Life Health, 2(2), 51-56. Retrieved August 12, 2024, from PubMed
Central.
5. Chrysant, S.G (2020). The cardiometabolic benefits of exercise in postmenopausal
women. Journal of Clinical Hypertension, 22(9), 1691-1693. Retrieved August 13, 2024,
from PubMed Central.
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