Menopause is a crucial transition for women as their bodies gradually lose estrogen levels. This directly impacts mood, energy, and metabolism, leading many to feel physically different, fatigued, moody, and sleepless. Exercise in Menopause It is the most powerful natural medicine for your hormones, heart, brain and mood. Results can start to be seen in just a few minutes. 12 weeks

From the book The Menopause Brain And the latest scientific evidence, let's see. “8 Reasons to Exercise During Menopause” What's there?

8 Reasons to Exercise During Menopause

1. Reduce hot flashes

Women who exercise regularly can significantly reduce the number and severity of hot flashes, with some experiencing almost complete resolution of their symptoms within a year.

• A study of 3,500 Latin American women found that those who exercised moderately were less likely to have severe symptoms. 28%
• An Australian study of more than 400 people found that those who exercised daily had 49% fewer hot flashes than those who did not exercise.
• Although not as effective as HRT (hormone replacement therapy) which can reduce 75%, the results of exercise are safe and visible within 3 months.

2. Protect your heart and reduce the risk of diabetes.

After menopause, when you enter menopause, your estrogen levels drop, causing your body to burn more energy. LDL cholesterol and blood sugar levels start to build up. All of this leads to insulin resistance, heart disease, and type 2 diabetes.

Exercise during menopause 3–5 times per week Able to turn the situation around

• Reduce waist circumference and abdominal fat
• Reduce triglyceride and cholesterol levels
• Restore cardiovascular function

Within 12 weeks Your metabolism will change significantly.

3. Control your weight and get your metabolism working again.

During menopause, most women gain an average of about 2 kilograms And the waistline expands approximately 2.2 centimeters Within a year, the main cause is a decrease in estrogen hormones, which causes the body to burn energy more slowly and begin to store more fat around the abdomen, especially visceral fat.

Exercise during menopause, especially resistance exercises such as weightlifting, dumbbells, or resistance bands, can help.

• Restore muscle mass
• stimulate metabolism
• Effectively reduce excess fat within a few months

As muscles work harder, the body's insulin hormone responds better, bringing metabolism back into balance.

4. Sleep better

Exercise during menopause helps balance hormones. Serotonin and Melatonin (Melatonin) Which is directly related to sleep

• When you exercise during the day, your body better sets its biological clock, allowing you to sleep deeper and wake up feeling more refreshed.
• A study found that over 2,000 women who exercised regularly 12 weeks Significantly improved sleep quality and mood
• Caution: If you exercise too hard, stress hormones cortisol It will increase, causing the body to recover slowly. Therefore, moderation is the heart of health in menopause. 

5. Strong emotions and mental health

During menopause, decreased levels of estrogen and progesterone directly affect neurotransmitters in the brain, causing many people to experience mood swings, stress, or even depression.

• Numerous studies confirm that Exercise in Menopause Helps stimulate ejaculation “Endorphins” Also known as the happiness hormone.
• It really helps calm the mind and reduce anxiety.
• Just 30 minutes of brisk walking 3–5 times a week can reduce stress and depression levels by 40–50%

6. Strengthen bones and muscles.

After age 50, women lose an average of 100% of their bone mass. 1–2% per year Due to decreased estrogen levels, there is an increased risk of osteoporosis.

• Exercise type Resistance Training And weight loss can Increase bone density by 1–3% within 6 months. If done consistently
• It also helps build muscle mass, which plays a key role in supporting bones and preventing falls.
• Should receive at least morning sunlight per day 10 minutes To stimulate the production of vitamin D, which helps the body absorb calcium and build strong bones.

7. Protect your brain and memory.

A woman's brain is very sensitive to the hormone estrogen. When hormone levels drop during menopause, it can cause symptoms. “Brain Fog” Such as difficulty remembering, short attention span, or slow thinking.

• Research has found that moderate exercise is enough 150 minutes per week Can increase blood flow to the brain more than 20%
• Stimulates protein synthesis BDNF (Brain-Derived Neurotrophic Factor) which helps restore brain cells.
• Reduce the risk of Alzheimer's disease by up to 30–35%

8. Extend lifespan and improve quality of life.

Exercise during menopause is considered “The key to slowing down aging” Proven by world-class research

A study in the Women's Health Initiative found that people who got more than five hours of physical activity per week

• Reduced risk of death from heart disease 27%
• and the risk of cancer is reduced 21%
• Meanwhile, research from the Nurses' Health Study found that women who exercise regularly have a lower chance of dying from respiratory disease. 77%

Only moderate exercise 30 minutes a day It is enough to extend the average lifespan. 3–5 years And more importantly, make every year of your life “full of quality.”

Appropriate exercise guidelines for menopause

Research confirms that Moderate Intensity Exercise Provides maximum health benefits, reduces the risk of heart disease, diabetes, and helps you sleep better.

“Moderate” level It is an exercise that Sweating, breathing faster, but still able to talk (approximately 60–70% of maximum heart rate)

• example: Age 50 years, the appropriate period is 102–119 times per minute

Menopausal women should exercise in all aspects. 3 types To achieve maximum results

1. Aerobic Exercise

• example: Walking briskly, jogging, cycling, swimming
• Benefits (do continuously for 30–45 minutes per session)
  • Burn excess fat
  • Strengthens the heart and lungs
  • Reduce the risk of heart disease and type 2 diabetes by 20–30%

2. Resistance Training

• example: Weightlifting, dumbbells, resistance bands, squats, push-ups
• important: After the age of 40, the body loses muscle mass on average. 3–8% every 10 years
• Benefits (practice 2–3 times a week)
  • Increase muscle mass
  • Increase bone density
  • Helps burn more energy even while resting

3. Stretching & Balance

• example: Yoga, Tai Chi, Pilates
• benefit
  • Helps relax muscles and increase flexibility of movement.
  • Reduce tension
  • Helps reduce the chance of falls

Obstacles and solutions, starting easily at home

• Common obstacles: Not enough time, no motivation, no equipment
• Simple solution: No need to go to the gym or use expensive equipment. Just walk briskly, cycle, or do some bodyweight exercises. 15–30 minutes a day It is enough to start making positive changes in your metabolism and hormone balance.

Summary and recommendations from W9 Wellness

While exercise doesn't reduce hot flashes as much as hormone replacement therapy (HRT), it is a Safe, effective, and can be started immediately. Exercising in menopause, starting small, like walking briskly for 10 minutes a day, can transform your health and vitality. Just 3 months

With consistent use, you'll sleep deeper, feel better, and experience clearer minds. In the long run, you'll experience better health, hormonal balance, and a longer life.

Consult an expert at W9 Wellness

If you want to know your accurate hormone levels, assess your bone density, or plan the best exercise plan for your body, especially for those in menopause who need extra attention. W9's team of doctors and experts are ready to provide consultation. To design a personalized health program and guide you to your best health at every age.

Phramongkutklao Hospital (3rd floor, Building A)

• Phone number: 092-9936922
• Line: @w9wellness
• Opening-closing hours: 08.00 – 17.00 hrs.

References

• Mosconi, L. (2024). The Menopause Brain.
• Women's Health Initiative (NIH, 2022)
• Nurses' Health Study (Harvard, 2021)