Keeping fit during menopause

Posted on 19 August 2016

Menopause is the time in most women’s lives – usually around the age of 50 – when their menstrual periods end and they’re no longer able to bear children. It’s a natural biological process and it needn’t keep you from being fit and healthy. In fact, exercise can help improve your quality of life by reducing your risk of cancer and weight gain, strengthening your bones and improving your mood.

What exercises should you be doing?
The prescribed exercises are the same both during and after menopause, says Kiruben Naicker, a biokineticist at Mediclinic Victoria in Tongaat, KwaZulu-Natal. ‘You should focus on aerobic, strengthening and flexibility exercises.

‘As you hit menopause, your calcium levels start to drop, so your bones become more porous, increasing your risk of osteoporosis.’

Kiruben recommends walking. ‘It’s an excellent weight-bearing exercise and is accessible to most people,’ he says. ‘Not everybody has access to a gym, but most people have access to a walking route and a pair of takkies! I routinely ask my female patients to start a walking exercise plan, if they’re not doing it already.’

Kiruben adds that you can supplement your walking plan with other forms of cardio, like swimming or – if you want a non-weight-bearing exercise – cycling.

Swimming is a form of resistance training, which is great for strength and flexibility, says Kiruben. ‘You can get an excellent workout in the pool. All you need is 15 minutes with a structured exercise plan.’

Resistance exercises are important, Kiruben explains: ‘As you age you lose muscle mass – and that goes for everybody, irrespective of whether you’re menopausal or not!’ He also recommends using light dumbbells or a physio ball. ‘I don’t ask menopausal patients to go and do weight training,’ he says. ‘We’re talking light resistance training, using a light physio ball, a light dumbbell, therabands, and so on.’

Follow a healthy diet
It’s not just about the workouts, though. Kiruben adds that when it comes to fitness, there are also other factors to consider. ‘I always tell my patients: If you’re doing exercise, you need to eat correctly.’

Diet is a big thing. There’s frequently weight gain during menopause, so you want to make sure you’re eating correctly and giving yourself enough chance to burn up those excess kilojoules. Exercise will burn kilojoules, but at the same time you must follow a healthy eating plan.’

Consider your mental health
‘There’s a mental health aspect to menopause as well,’ Kiruben notes. ‘There can be mood swings, and that’s natural. Weight gain and hot flushes can be distressing, so I advise mind relaxation as well. Try activities like yoga or practising breathing techniques – simple things that give you pleasure and relax your mind.’