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Menopause and being active

Menopause is a natural process that marks the end of a woman’s reproductive years. It usually happens when women are between 45 and 55 years old and can cause changes in energy levels and physical activity choices.


During menopause, women may experience a variety of symptoms and effects, which can vary from person to person. Some common symptoms of menopause include:

  • Hot flashes – sudden and intense feelings of heat, sweating, and flushing that can last several minutes
  • Night sweats – hot flashes that occur during the night and disrupt sleep
  • Mood changes – irritability, depression, and anxiety
  • Sleep disturbances – difficulty falling or staying asleep
  • Vaginal dryness – decreased lubrication in the vaginal area, which can cause discomfort during sex
  • Urinary problems – urinary incontinence or urgency
  • Changes in libido – decreased interest in sex
  • Memory problems and a sense of ‘fogginess’


In addition to these symptoms, menopause can also have a number of effects on the body. Some of the most significant effects include:

  • Bone loss – menopause can increase the risk of osteoporosis, a condition in which bones become weak and brittle
  • Increased risk of heart disease – oestrogen plays a protective role in heart health, so the decrease in estrogen during menopause can increase the risk of heart disease
  • Changes in cholesterol levels – menopause can cause an increase in LDL (“bad”) cholesterol and a decrease in HDL (“good”) cholesterol, which can contribute to heart disease
  • Weight gain – many women experience weight gain during and after menopause, particularly in the abdominal area
  • Increased risk of urinary tract infections – the decrease in oestrogen during menopause can increase the risk of urinary tract infections

It’s important to note that not all women experience these symptoms or effects, and some women may experience them to a greater or lesser degree than others. If you are experiencing symptoms of menopause that are affecting your quality of life, it’s important to talk to your doctor about treatment options, which may include hormone therapy or lifestyle changes.



Many women going through menopause feel tired and have less energy. Hormonal changes during menopause can make it difficult to get a good night’s sleep, which can make them feel even more tired during the day. Because of this, some women may choose to do less intense activities like walking or yoga instead of high-intensity workouts like running or weightlifting.

Despite these challenges, it’s important for women to stay active during and after menopause. Exercise can help improve energy levels, maintain overall health and wellbeing, and reduce the risk of chronic diseases like heart disease, diabetes, and osteoporosis.

Being active during and after menopause can also have many benefits, such as improving heart health, increasing bone density, and boosting mental health. Women can choose from different types of physical activities like walking, swimming, and yoga that can be done at their own pace without putting too much strain on their bodies. Strength training exercises like lifting weights or using resistance bands can also help women maintain muscle mass and bone density.


Woman feeling tired from physical activity

Ways to add more activity to your day

  • Take a daily walk – Walking is a great low-impact activity that can be done almost anywhere. Start with short walks and gradually increase the duration and intensity.
  • Try a new exercise class – Join a local gym or community center and try out different exercise classes like yoga, Pilates, or Zumba.
  • Gardening – Gardening can be a fun and rewarding way to get some exercise while enjoying the outdoors.
  • Strength training – Incorporate strength training exercises like lifting weights or using resistance bands to maintain muscle mass and bone density.
  • Dance – Dancing is a fun and low-impact way to get moving. Try taking a dance class or simply dance around the house to your favorite tunes.
  • Swimming – Swimming is a great low-impact activity that is easy on the joints and can help improve cardiovascular health.
  • Bike ride – Riding a bike is a fun and effective way to get some exercise while enjoying the great outdoors.


Remember, it’s important to listen to your body and choose activities that feel good and are enjoyable. Don’t be afraid to try new things and mix up your routine to keep things interesting. By staying active, women can improve their energy levels, maintain their health, and enjoy a happy and active lifestyle during and after menopause.


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