Menopause naturally occurs between 45 and 55 years of age and describes a point in time when the last menstrual period occurs. The transition prior to this is perimenopause and occurs for approximately 4 years.
Treatment can include hormonal or non-hormonal therapies, or lifestyle and behavioural approaches, alone or in combination, based on individual needs, preferences and access.

So what is lifestyle medicine?

There are 6 primary components of lifestyle medicine. They are healthy eating, physical activity, mental well-being, avoidance of risky substances, restorative sleep and healthy relationships. These are promising non-pharmacological approaches to menopause care.

Let’s talk about exercise

Consistent aerobic or resistance exercise for at least 3–4 months has been demonstrated to lower insulin levels, BMI, percentage of body fat and waist circumference in 6–12 months in postmenopausal women.
The International Menopause Society (IMS) recommends at last 150 min of moderate-intensity aerobic activity and 2 days or more of strength or resistance exercise weekly
Aerobic exercise, also known as cardiovascular or endurance exercise, involves rhythmic activities that increase the heart rate and breathing for extended periods. Examples of aerobic exercise are: walking, running, cycling, swimming, dancing, and using cardio equipment like treadmills and ellipticals.
Resistance training, also known as strength or weight training, involves using resistance to build muscle strength, endurance and/or size. Examples of resistance training include body weight exercises, free weight exercises, resistance band exercises, yoga and tai chi.

Why don’t menopausal women exercise?

There are many reasons why menopausal women don’t exercise as often as recommended. This can include care for dependent children of varying ages, care and support to their parents, work commitments, lack of knowledge on what to do, misconceptions and misinformation around aerobic or resistance exercise during menopause.
What we hear in the practice if far more than this. Our patients report concerns about bladder leakage or needing to go to the toilet often. Concerns regarding their bowels either as accidents or passing wind inappropriately. Feelings of heaviness and dragging in their pelvis or the sense that something is falling out. These can all be symptoms of pelvic floor dysfunction. A thorough assessment of your pelvic floor can help us provide you with guidance and reassurance of what exercise is appropriate for you. We can help you reach your goals and get back into exercise and managing some of your menopause symptoms with lifestyle medicine.

References:
1. Anekwe C. V, Cano A, Mulligan J, Ang S. B. Johnson C.N, Panya N, Schaedel Z, Akam E. Y, Portefield F, Wang E and Nappi R. E The role of lifestyle medicine in menopausal health: a review non-pharmacologic interventions. Climacteric 2025 Vol 28, No. 5, 478-496
2. Stimson A.M. Anderson C, Holt M and Henderson A.J. Why don’t women engage in muscles strength exercise? An Integrative review. Health Promotion Journal of Australia. Volume 35, Issue 4/ pp911-923