Menopause refers to the end of menstruation and is said to have occurred when a woman has not had a period for 12 months. At that point women are considered ‘postmenopausal’. Most women reach menopause between 45 and 55 years of age. In Australia the average age of natural menopause is 51-52 years, but menopause can occur prematurely due to surgery, chemotherapy or radiation.
‘Peri-menopause’ refers to the time from the start of symptoms associated with menopause. These can include irregular periods, hot flushes, night sweats, mood changes, depression, anxiety, sleeplessness, vaginal dryness, headaches, incontinence, and muscle and joint aches, though women’s experiences of menopause vary considerably and some women experience little more than the cessation of menses.
Midlife women need a range of different types of exercise. For example, while there is strong evidence for the benefit of aerobic exercise in supporting fat loss, reducing the risk of heart disease, and enhancing mental health, resistance exercise also helps fat loss and strengthens muscle and bone.
Balance and coordination activities help prevent falls, and pelvic floor strength requires specific use of the pelvic floor muscles. Flexibility exercises improve and maintain mobility, and in forms such as yoga can contribute to mental wellbeing.
Muscle strengthening activities are recommended on at least 2 days each week, and it is important to minimise the amount of time spent in prolonged sitting.
In line with Australian physical activity recommendations, Exercise Right recommends 150 to 300 minutes (2 ½ to 5 hours) of moderate activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.