30/06/2025
The Benefits of Regular Exercise and Strength Training in Perimenopausal and Menopausal Women
Perimenopause and menopause represent significant transitions in a woman’s life, often accompanied by a range of physical and emotional changes such as hot flashes, mood swings, weight gain, bone loss, and increased cardiovascular risk. Regular physical activity, especially strength training, has been shown to offer multiple benefits in mitigating these effects. The Indian Menopause Society (IMS) strongly advocates incorporating structured exercise into daily routines to promote healthy aging in women.
Key Benefits of Exercise and Strength Training
1. Improved Bone Health
According to the IMS Clinical Practice Guidelines (2020), postmenopausal women are at increased risk of osteoporosis due to declining estrogen levels. Weight-bearing exercises and resistance training stimulate bone formation and help maintain bone mineral density (BMD), significantly reducing the risk of fractures.
2. Cardiovascular Protection
Menopause is associated with increased cardiovascular risk. The IMS recommends aerobic exercises such as brisk walking, cycling, or swimming for at least 150 minutes per week. These activities help regulate blood pressure, improve lipid profiles, and enhance insulin sensitivity.
3. Weight Management and Metabolic Health
Hormonal changes can lead to central fat accumulation and decreased muscle mass. Strength training increases lean body mass and boosts resting metabolic rate, aiding in weight management. The IMS emphasizes combining strength exercises with aerobic activity for optimal metabolic benefits.
4. Mental Health and Mood Stability
Regular physical activity has been linked to lower levels of anxiety, depression, and sleep disturbances. The IMS notes that exercise enhances endorphin release and improves quality of life during the menopausal transition.
5. Muscle Strength and Functional Independence
Resistance training preserves muscle strength, improves balance, and reduces fall risk—crucial factors for maintaining independence and preventing disability in older women.
IMS Recommendations
The Indian Menopause Society recommends a holistic fitness routine for perimenopausal and postmenopausal women that includes:
• Aerobic Exercise: 30–60 minutes, 5 days a week
• Strength Training: 2–3 sessions per week targeting major muscle groups
• Flexibility and Balance Exercises: Such as yoga or tai chi, to enhance mobility and prevent falls
Conclusion
Incorporating regular exercise and strength training is a cornerstone of preventive health care for perimenopausal and menopausal women. Backed by evidence and endorsed by the Indian Menopause Society, these lifestyle interventions offer a natural, non-pharmacological strategy to enhance physical, mental, and emotional well-being during this critical life stage.
