Menopause affects most women

Only about a third of women experience menopause without significant issues, while the remaining two-thirds face mild to severe physical and psychological symptoms. These symptoms can include hot flashes, mood changes, and weight gain, among others.

Exercise helps with menopause symptoms

Studies show that regular exercise can alleviate menopause symptoms, according to Dr. Birthe Furthmann, a gynecologist and psychotherapist. She notes that starting exercise during menopause is still effective, and the type of training matters more than the timing.

Hormonal changes affect body fat distribution

The decline in female hormones like estrogen and progesterone leads to a shift in body fat distribution, often resulting in weight gain around the abdomen. This is due to a relative increase in male hormones such as testosterone, according to Dr. Furthmann.

Exercise reduces calorie absorption

Interestingly, women in menopause absorb fewer calories during rest, including during sleep, compared to younger women. This means that even without lifestyle changes, weight gain can occur, making exercise and diet adjustments crucial.

Exercise has long-term benefits

Regular physical activity not only helps with immediate menopause symptoms but also has long-term health benefits. It can improve bone density, joint flexibility, and overall mobility, which are essential for maintaining an active lifestyle in older age.

Strength training supports bone health

Strength training is particularly beneficial for bone health, as the loss of estrogen accelerates bone degradation. Exercise helps maintain muscle and connective tissue, which in turn supports bone health and reduces the risk of fractures.

Exercise boosts metabolism and mood

While exercise does not increase estrogen levels, it stimulates the production of happiness hormones like serotonin and dopamine. These hormones can help alleviate mood swings, hot flashes, and sleep disturbances associated with menopause.

Exercise improves cognitive function

Physical activity also benefits cognitive function by improving blood circulation in the brain and enhancing memory performance. This can help reduce symptoms like "brain fog" and support overall well-being during menopause.