As women, our bodies are a remarkable tapestry of change and resilience, and few periods exemplify this more than menopause. It's a phase of life that brings with it a unique set of challenges and adjustments, but it's also a time of newfound wisdom and strength. One key aspect of navigating the menopausal journey with grace and vitality is through exercise, an invaluable tool that not only supports physical health but also nurtures emotional well-being.

According to the latest Australian guidelines on menopause management, regular physical activity is crucial for women during this transitional phase. The guidelines recommend at least 150 minutes of moderate-intensity aerobic activity per week, alongside muscle-strengthening activities on two or more days a week. This regimen can help mitigate the common symptoms of menopause, such as hot flashes, mood swings, and weight gain, while also safeguarding against chronic conditions like osteoporosis and heart disease.  

Exercise has also been shown to reduce your chance of;

• Type II diabetes by 40%

• Cardiovascular disease by 35%

• Falls, depression and dementia by 30%

• Joint and back pain by 25%

• And cancers (colon and breast) by 20%

So, what types of exercises are best suited for women experiencing menopause?

Well, the options are diverse and adaptable to individual preferences and fitness levels.

Brisk walking, swimming, cycling, and dancing are excellent choices for aerobic activity, providing cardiovascular benefits and boosting mood through the release of endorphins.

Strength training, using weights or resistance bands, helps maintain muscle mass and bone density, vital for combating the effects of hormonal changes on skeletal health.

Yoga and Pilates are also highly recommended for women in menopause, offering a unique blend of strength, flexibility, and mindfulness. These practices not only enhance physical fitness but also promote relaxation and stress relief, which can be particularly beneficial during this transformative phase of life.  We may be biased but we’ve a beautiful studio here on the surf coast and have 10+ sessions per week run by excellent Women’s health physios - come and try a class with us! 

It is also important to continue to work on your balance, this can be through dance, tai chi or with wobble boards and foam blocks in our physio rehab sessions!

It's essential to approach exercise during menopause with mindfulness and self-compassion. Listen to your body's cues, and don't hesitate to modify your routine if needed. 

Exercise is a cornerstone of women's health during menopause, as outlined by the Australian guidelines. By incorporating regular physical activity into your routine, you can support your body and mind through this journey with vitality and grace.

Remember, it's not just about staying active; it's about embracing your power and resilience as a woman.

Surf Coast Physiotherapy and Pilates is a Women's Health Physiotherapy clinic in Torquay.