Things to remember:
- Symptoms occur in conjunction with changing hormones, especially estrogen and progesterone. Ovarian estrogen levels fluctuate before eventually declining, and progesterone levels decline as ovulation occurs less.
- Health complications can also be linked with weight gain, and menopausal women typically complain of gaining weight, especially around their waist. Even women who don’t gain weight may experience an increase in abdominal fat.
In addition to these conditions, women may suffer urinary incontinence or sexual difficulty due to urogenital changes and weaker pelvic floor muscles. In relation to mental health, as well as depression and anxiety, some women feel more forgetful and that their cognitive function has declined.
Types of exercises recommended
In line with Australian physical activity recommendations, Exercise Right recommends 150 to 300 minutes (2 ½ to 5 hours) of moderate activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
Aerobic activity that makes use of your large muscle groups while keeping up your heart rate – e.g. walking, jogging, biking, and swimming all count. Exercise Right recommends that beginners start with 10 minutes of light activity, slowly boosting exercise intensity as it becomes easier.
Strength training is especially vital as osteoporosis risk skyrockets following menopause (estrogen is needed to help lay down bone), strength. Strength training exercises will help to build bone and muscle strength, burn body fat, and rev your metabolism.