Perimenopause and menopause are not illnesses, but major biological transitions. While diet plays a key role, exercise is the true natural "medicine" for getting through this period with energy. Why is it so vital, and above all, how can you get started in practice? Let's take a closer look.
Why has moving become non-negotiable?
With the drop in estrogen levels, the body changes its mode of operation. Physical activity is no longer just about "burning calories," it becomes a tool for systemic regulation.
1. Protect your bone health
From the onset of menopause, bone density can decrease by 2% to 3% per year. This is the risk of osteoporosis. High-impact and resistance sports stimulate osteoblasts (the cells that build bone).
2. Reboosting a slowing metabolism
Studies show that during menopause, fat distribution changes: it migrates towards the abdominal area (visceral fat). Since muscle is a metabolically active tissue, the more muscle you have, the more energy you burn, even at rest.
3. Stabilize mood and sleep
Exercise releases endorphins and serotonin, the feel-good hormones, which are often disrupted by hormonal fluctuations. A study published in the journal Menopause indicates that active women report a 40% reduction in the severity of their hot flashes.
The “Winning Cocktail”: Which sport to choose?
There's no need to run a marathon. Effectiveness lies in variety. Here are the three pillars recommended by health experts:
Muscle Strengthening (Essential)
This is the top priority. Use weights, resistance bands, or bodyweight.
- Frequency: 2 to 3 times per week.
- Benefit: Maintenance of muscle mass (prevention of sarcopenia).
Cardio “Zone 2” and HIIT
Moderate cardio (brisk walking, swimming, cycling) improves heart health, while HIIT (high-intensity interval training) is particularly effective at burning belly fat in a short time.
- Frequency: 150 minutes of moderate intensity or 75 minutes of vigorous intensity per week (according to the WHO).
Flexibility and Balance
Yoga or Pilates can help reduce cortisol (the stress hormone) and maintain good posture, thus limiting joint pain that is common at this time of year.
What the numbers (and science) say
- -50%: This is the reduction in the risk of cardiovascular disease in postmenopausal women who engage in regular physical activity ( Women's Health Initiative).
- Strength above all: A 2017 study proves that even 20 minutes of weight training twice a week significantly improves bone mineral density in post-menopausal women.
- Mental health: Women practicing yoga report a 66% reduction in psychological symptoms related to menopause (anxiety, irritability).
3 tips to get started (and stick to it)
- Start small: If you haven't moved in a long time, 10 minutes a day is better than an hour once a month.
- Listen to your body's energy: Some days, your hormones will make you feel tired. Adapt: switch from an intense fitness session to a walk in the woods or some gentle stretching.
- Prioritize protein: To ensure your muscles benefit from exercise, make sure you have a sufficient protein intake after your workout.
Key takeaway: The best sport for menopause is the one you enjoy doing. Regularity is your best ally in transforming this stage of life into a new beginning.