Exercises to Avoid During Menopause
Menopause is a natural phase in a woman's life, marked by significant hormonal changes that can impact the body in many ways. Staying active during menopause is crucial for maintaining overall health, preserving bone density and muscle mass, preventing osteoporosis, and improving longevity. However, it’s important to recognize that not all exercises are created equal when it comes to women in midlife and menopause.
You may be wondering what exercises to avoid during menopause and might be even searching Google to find answers on what exercises to avoid during menopause.
It definitely can be confusing when it comes to figuring out what we should be doing, but also what we shouldn’t be doing in order to stay injury-free and healthy.
The goal of this blog is to highlight certain exercises that might pose challenges during midlife and menopause, and suggest modifications to ensure your workouts are safe and effective. I will also address some common mistakes when it comes to exercising in midlife.
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Benefits of Exercise During Menopause
By now, most of us recognize the vital role exercise plays in maintaining our health. As we enter menopause, staying active becomes even more important. The benefits of exercise are numerous, impacting various body systems in multiple ways.
From enhancing cardiovascular health and preserving muscle mass to improving mood and maintaining bone density, exercise is a key component in navigating the changes that come with menopause.
If you would like a more extensive and detailed list of the benefits of exercise during menopause as well as learning exactly what type of exercise you should be doing in midlife, please check out my comprehensive guide on how to stay strong and healthy in midlife and beyond.
Exercises to Approach with Caution in Menopause
I want to start off by saying that no exercise is inherently bad to do during menopaise; most exercises can be modified to fit your needs and capabilities during menopause. The goal is to maintain an active lifestyle. However, there are some exercises that women in midlife and menopause may find more challenging or may need to approach with more caution, modify, or even avoid, depending on their individual circumstances, injuries, or medical conditions.
If there is something on this list that you are currently doing and enjoying, then by all means continue doing it.
1. High Intensity Interval Training (HIIT): HIIT workouts are popular because they are effective and can be done in a short period of time. HIIT is great for building strength, increasing bone density, and improving metabolic health. I personally do them and recommend HIIT exercises for women in midlife. BUT, it can also be demanding on the body and requires the appropriate amount of rest between work-outs.
The 2 biggest mistakes I see when it comes to HIIT:
Not allowing enough recovery: If you are not allowing enough recovery time between HIIT workouts, you can increase your risk of injury. I would recommend doing only 1-2 HIIT workouts a week and keep them on the shorter side.
HIIT work-outs that include a lot of high-impact movements (jumping/plyometrics): Many HIIT routines include high-impact movements like jump squats and burpees which can aggravate certain conditions. If you have osteoporosis, high impact exercises can sometimes be problematic because of the risk of falls and thus fractures and should not be included in your program.
If you have osteoarthritis of the knees, hips, or spine, jumping and plyometrics can increase inflammation and pain due to the increase in compression force through the joints.
But, here is the good news: High-intensity does NOT have to mean high impact. If you suffer from joint issues, pain, or have osteoporosis, you should incorporate low impact (but high intensity) exercises instead. And, there are plenty of options here: cycling, swimming, rowing, and even walking. Click here to learn more about HIIT training during menopause.
The key with HIIT or plyometric/jump training is to make sure that you have enough muscle strength first before beginning this type of exercise. When you do start, begin with a lower intensity and make sure that you are performing in proper form. You want to feel challenged, but also stay injury-free. As always you should consult your doctor before starting any exercise program.
2. Heavy Lifting without Proper Technique
Strength training is super important for women in midlife and menopause, but lifting heavy weights without proper technique can lead to injuries.
Focus on proper form, start with lighter weights, and gradually increase as your strength improves. Consider consulting a physical therapist or personal trainer in order to make sure you are performing the exercises correctly in order to stay injury free.
3. End-range flexion/extension/rotation exercises of the Spine
Certain exercises might not be suitable if you have joint issues or decreased bone density.
For example, end range of motion of flexion and the combination of flexion with rotation is not ideal for women with decreased bone density or osteoporosis because of the way it loads the spine and the increased risk of vertebral fractures.
Other examples would be toe touches with rotation (Pilates Saw), sit-ups with rotations, and russian twists.
If you are looking to strengthen your core, you can choose planks, side planks, pallof presses instead. There are many other exercise options that don’t put the spine at risk.
Modifying Your Workouts for Menopause
Tailoring your exercise routine to meet your specific needs during menopause is essential for achieving your fitness goals and staying pain-free.
Here are some key tips:
Listen to Your Body: Adjust the intensity, duration, or type of exercise based on how you feel during and after your workouts. Really learn to listen to your body and exercise accordingly.
Warm Up Properly: As we get older, our bodies take longer to warm-up. The goal of a warm-up is to minimize the risk of injuries and prepare your body for exercise.
Include Mind-Body Exercises: Include deep breathing, pilates, yoga, or stretching to help manage stress and alleviate menopause-related symptoms. These types of mind-body exercises will help you feel better.
Research shows that postmenopausal women who participate in a regular exercise program can improve their physical and mental well-being. The exercise program should include strength training, aerobic exercise, balance and mobility exercises.
By increasing muscle mass, strength, balance, and coordination, exercise is a powerful tool for navigating the challenges of menopause and aging. And, remember, it’s never too late to start exercising and you are never too old.
Strength coaching and more for women in menopause — Who to work with?
I offer physical therapy solutions and coaching for women in midlife and can help you with strength training, building a healthy lifestyle, and addressing any aches and pains. Contact me to work together.
