Activity Through Menopause
What is menopause?
Permanent cessation of menses
Marked by the final menstrual cycle
Average age occurring around 42-58 years of age
Equates to end of reproductive years
Perimenopause can last 4 years
How does this impact my body?
Cardiovascular system (heart & blood)
Decrease in maximum heart rate and use of oxygen during exercise
Leads to decline in performance
“Hot flashes” may contribute to the burden on the heart and lungs
Musculoskeletal system (muscles & bones)
Decline in lean muscle mass, type 2 fast-twitch muscle fibers, overall muscle strength & power, and bone mass
Lower bone mineral density (BMD) is due to loss of estrogen
Aging reduces the body’s metabolic rates, elasticity of tissues, and strength which leads to decreased flexibility and workload tolerance
Pelvic floor muscle dysfunction can be exacerbated during menopause time due to the effect on the muscle structure and function
Endocrine (hormones)
Aging reduces the body’s resting metabolic rate which impacts the ability to burn calories
Decline in estrogen levels is linked to weight gain which may lead to decreasing caloric intake or increasing activity levels
Low energy availability from weight loss tactics can be detrimental to overall health
What can I do about this?
Modify training and exercise plan
Vary Intensity
1-2 days of low to moderate intensity
1-2 days of interval workouts
Heavy resistance training added to weekly routine
Add eccentric resistance exercises into strength days
Modify and manage load on your tendons and ligaments
Work flexibility into weekly routine
Find a pelvic health physical therapist on pelvic floor muscle coordination during exercise
Take days off of activity
Extra sleep after hard workouts
Adequate nutrition is crucial!
Consume more calories in the morning compared to later in the day
Proper amount of these in diet:
Protein
Omega-3
Fiber
Calcium
Vitamin D
Vitamin B6 & B12
Iron
Reference:
Rothschild, Carey E. PT, DPT1; Collingwood, Tara Gidus MS, RDN, CSSD, LDN, ASCM-CPT2. Maximizing Running Participation and Performance Through Menopause. Journal of Women's & Pelvic Health Physical Therapy 47(2):p 133-143, April/June 2023. | DOI: 10.1097/JWH.0000000000000276
