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Training to influence longevity: The importance of exercise in menopause and the 3 M's that will enhance your future health and independence.
- Christine Chapman
- Jul 7
- 3 min read
Updated: Aug 15
Biological aging in women is not linear. Starting from midlife, there are two phases of rapid change in our lifespan, typically around the ages of 44 and 60 and that's why it is important to exercise effectively during and after the Menopause transition. Due to hormonal changes, these ages can see a significant reduction in a woman's fitness level. It is crucial during these times to incorporate appropriate and effective training, which I call the "three M's of Menopause health". These are Metabolism; Muscle and Mobility. Integrating these three elements into a workout schedule will help promote optimal aging.
Changes in metabolism and age-related disease risks, occur in the early 40s and around age 60. These affect how we process alcohol, caffeine, and fat, and they impact our cardiovascular system, our skin, and muscle as well as bone health. To promote a solid, independent healthy future, we should assess and adjust our lifestyles, how we eat, move, rest and sleep. Let's explore the three M's that will maximize our fitness future and why movement is our strongest tool against the ageing process.
1.Importance of exercise for Metabolism in Menopause
a) When we move, we promote cell growth, influencing how cells divide and multiply. We also promote effective muscle break down and are better able to grow and generate greater, stronger muscle mass. We want to feel energised, and this efficient metabolic processes will guard us against unnecessary weight gain, give us effective insulin release such that we are able to use stored fat effectively and help manage the waist widening, often typical for women in midlife.
b) when we don't move we decrease the ability for optimum cell growth, repair and reproduction in all areas of the body. The size and number of muscle cells decreases, leading to muscle atrophy. Not stressing bone cells mechanically will result in thinner and more brittle bones. Not stimulating the cells involved in cardio and respiratory function will result in heart and circulatory limitations.
What to do:
Move. Daily. A minimum of 15 mins stimulating action such as gardening, walking briskly with purpose, taking the stairs, partaking in an activity which makes us feel slightly out of breath, can add 3 years to a life span and reduce the risk of early death by 14%.
Additionally, seek out a purposeful 180 mins (5 x 30 mins) at 60-70% effort. That could be jogging, swimming, bike riding, or intentional gym fitness machines.
To top it all, target a higher intensity session at least 1 x per week. This could be walking up hill, a faster treadmill run, a higher weights session with a 2 minute cardio blast. This may only take 15 minutes, but by working at 85% effort, the potential for a metabolic shift is maximised.
2.Importance of Muscle Building in Menopause
Our lean muscle mass will already be decreasing by age 40. By age 70 we will have lost around 30% of our once total muscle mass, with this decrease speeding up after age 60. In order to SLOW this speed of decline, we can add resistance training. This does not have to take place in a gym. Simple exercise can be done at home with equipment or against one's own body weight so long as the following principles are considered. Find a way to:
Carry
Push
Pull
Pick up
These can be plates, Dumb Bells, Bars, Bags, and Balls. Wearing a weighted body vest on a walk, or at home whilst cleaning, can add stress to overload muscle groups. Once do-able, don't forget to progress the repetitions, the sets, the time spent, and of course ... increase the weight.
3.Importance of Mobility in Menopause:
Perhaps once, stretching and mobility was seen as boring, something to do for 5 minutes at the end of a session or skipped altogether. In later life, mobility becomes the no. 1 fundamental principle that secures future independence and health. Mobility includes not only flexibility, but also balance, proprioception and addressing any in-balances. These will help reduce the feeling of stiff joints, help reduce inflammation and help minimise the impact of a sudden onset of joint pain.
If setting up such a programme seems difficult, then don't hesitate to get in touch. Together we can build something that is accessible to you in your current situation. Building these small habits and consistently adhering to them, may require support and help. But consider the rewards! A strong, independant, mobile future! Start somewhere!
Resources:
Helsana: Webinar Fit und Gesund: Microsoft Virtual Events Powered by Teams
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