Understanding Menopause and Its Challenges

Menopause marks the end of a woman’s reproductive years, typically occurring between the ages of 42 and 58. Common symptoms include hot flashes, sleep disturbances, mood swings, and vaginal dryness, which can negatively impact overall quality of life (QoL).

How Exercise Can Help

Exercise has long been recognized for its health benefits. This study reviewed several clinical trials to explore how physical activity influences the well-being of menopausal women. Researchers analyzed nine studies and discovered that certain forms of exercise significantly improved both physical and mental health.

Key Findings

• Physical Benefits: Activities like yoga and aerobic exercise improved physical strength and reduced some menopausal symptoms.
• Mental and Emotional Health: Women reported improved mood and reduced anxiety after regular exercise.
• Urinary Symptoms: Pelvic floor muscle training (PFMT) showed promise in alleviating urinary incontinence.
• Inconsistent Results: Some studies did not show improvement in areas like social and sexual health or general menopausal symptom relief.

Which Exercises Worked Best?

Yoga stood out for improving physical health, but its effects on overall menopausal symptoms varied. PFMT showed positive results for urinary issues while walking, aerobic training, and self-directed programs also provided general health benefits.

The Bottom Line

Exercise can be an effective, low-cost way to improve physical and mental well-being during menopause. However, more research is needed to confirm its benefits for all menopausal symptoms. If you’re experiencing menopause, talk to your doctor about adding safe, enjoyable exercises to your routine.

Source: 

"Exercise and Quality of Life in Women with Menopausal Symptoms: A Systematic Review and Meta-Analysis of Randomized Controlled Trials," International Journal of Environmental Research and Public Health (2020).