Regular aerobic activity and strength training can help women manage changes in muscle, bone strength, sleep and weight during menopause, according to guidance from URochester Medicine.
The health system’s guide to exercise during menopause recommends building a routine around activities a person enjoys and can sustain, rather than assuming an intense workout is necessary.
Declining estrogen levels can contribute to changes in body composition, bone density, mood, joint comfort, energy and sleep. The guide describes exercise as one way to support health through perimenopause, menopause and the years afterward.
Weight-bearing and resistance activities help preserve muscle and bone strength. Aerobic exercise can support circulation and blood pressure, while regular movement may improve sleep and mood, the health system said.
Combine aerobic activity with strength work
URochester Medicine points to the Centers for Disease Control and Prevention’s adult activity recommendations: at least 150 minutes of moderate-intensity activity each week and muscle-strengthening work on at least two days.
The CDC says an alternative is 75 minutes of vigorous aerobic activity, or a combination of moderate and vigorous exercise, along with strength work. Activity can be spread across the week in smaller sessions.
Walking, swimming, cycling and jogging are aerobic options. Strength work can include weights, resistance bands and bodyweight exercises, while yoga, Pilates and tai chi can support flexibility and stability.
The URochester guide also lists gardening, stair climbing and other everyday movement as ways to be active. It says high-intensity interval training may be an option depending on a person’s fitness level and comfort.
Hormonal changes can shift fat storage toward the abdomen. Exercise cannot selectively remove fat from one body area, the guide says, but movement combined with healthy eating can help manage weight and body composition.
Nutrition supports muscle maintenance
The guide says adequate protein can support muscle preservation and, together with strength training, benefit bone health.
It lists 1.0 to 1.2 grams of protein per kilogram of body weight daily for healthy older adults. Women who are physically active or strength-train during menopause may benefit from 1.2 to 1.6 grams per kilogram, according to the health system.
For a 150-pound woman, the higher range works out to about 82 to 109 grams daily.
Allison Steinberger, a registered dietitian with the Center for Community Health and Prevention, recommends distributing protein throughout the day rather than concentrating it in one meal. The guide suggests about 25 to 30 grams per meal to support muscle health in midlife.
Build a routine that fits current needs
Ging Hoang, a menopause coaching expert and registered nurse, encourages women to pay attention to how they feel when choosing activity.
The guide emphasizes hydration, sleep, adequate nutrition and recovery alongside exercise. It advises starting from a person’s current capacity and favoring consistency over a perfect routine.
URochester Medicine’s Fitness Science team offers an Adult Fitness Program for people beginning a strength and functional-fitness routine. The health system also lists community women’s health services.
A separate menopause condition-management coaching program is offered for eligible employees. The guide directs employees to URwell to check eligibility and enroll.
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