The Need for Menopause-Specific Exercise

Joe Wicks, the fitness expert known as The Body Coach, has ignited a discussion on social media regarding exercise during menopause. This comes after he announced the launch of two "menopause workouts" on his YouTube channel. While some praised the initiative, others questioned the need for menopause-specific fitness routines.

The Debate on Menopause and Exercise

Wicks shared a preview of the workouts on Instagram, highlighting a full-body low-impact session and a no-jumping dumbbell workout. The response was mixed; some appreciated the acknowledgment of menopause’s impact on exercise needs, while others felt that this stage of life shouldn't necessitate a distinct focus on fitness.

Menopause-Specific Exercise

Anna Jenkins, founder of We Are Fit Attitude, a fitness club for women over 45, attributes the confusion about menopause exercise to the plethora of opinions and "golden solutions" in the market. Many women, including Jenkins, grew up believing that extensive cardio was essential for burning calories, often avoiding strength training due to fears of becoming too muscular.

Jenkins explains that during menopause, women experience a reduction in muscle mass and bone density. This necessitates strength training to counteract these changes. "Strength training involves making the body work against a weight or force, which is essential for maintaining muscle mass and bone density during menopause," she adds.

Adjusting Exercise Routines for Menopause

Lauren Chiren, a personal trainer and CEO of Women of a Certain Stage, emphasizes that exercise regimes should be tailored to accommodate the hormonal and physiological changes during perimenopause and menopause. Declining estrogen and progesterone levels affect muscle mass, bone density, and fat distribution, making weight training and resistance exercises crucial.

Chiren notes that metabolism slows during menopause, so regular exercise helps maintain a healthy weight and lifestyle. While physical changes might necessitate modifications in exercise routines, it's important to continue activities that are enjoyable. If recovery becomes harder or joint pain and injuries increase, incorporating strength and resistance training is advisable.

Strength Training and Its Benefits

Jenkins highlights that strength training doesn't mean lifting heavy weights; body weight exercises and dumbbells can be sufficient with proper guidance. Strength training helps maintain muscle and bone strength, vital for coping with high-impact activities like running.

Exercise Recommendations During Menopause

During menopause, women might experience weight gain, reduced muscle mass, and decreased bone density. Jenkins suggests that if current fitness routines aren't effective in maintaining energy and strength, an assessment is needed. Cardio-heavy routines might need to be balanced with strength training to enhance muscle and bone health.

For those with sedentary lifestyles, integrating strength training is particularly important. Jenkins recommends at least three 45-minute full-body strength workouts per week to counteract the sedentary effects and menopausal symptoms.

Best Exercises for Menopause

Common menopause symptoms include sleeplessness, brain fog, memory loss, and anxiety. Regular exercise, including cardio, weight training, resistance training, and flexibility exercises (yoga, stretching, pilates), can help alleviate these issues.

Chiren advises incorporating pelvic floor exercises and pairing exercise with adequate rest, good nutrition, and hydration. During menopause, the body requires more nutrients like magnesium, calcium, and vitamin D to support bone health and prevent conditions like osteopenia and osteoporosis. Increased protein intake is necessary to maintain muscle mass, and omega-3 fatty acids can boost mood.

Conclusion

Exercise during menopause is vital for managing symptoms and maintaining overall health. A balanced diet, adequate rest, and regular hydration, combined with a tailored exercise regime, can significantly improve quality of life during this stage.