by Arlene Miles

Created on: August 24, 2010

Menopause is that time in a woman’s life when not only do regular menstrual periods cease to occur, but a number of other physical changes also begin to appear due to the diminished production of female hormones such as estrogen and the like. Recent research indicates that regular exercise not only alleviates many of the so-called traditional problems associated with menopause, such as weight gain and mood swings, but may also forestall health problems brought on in later life by diminished hormone production.

The American Council on Exercise has long noted that regular physical activity, whether it be aerobic or weight training classes, running on a track, treadmill or outside on the street, swimming, tennis, or any other physical activity, can help manage the uncomfortable vasomotor symptoms such as night sweats, not flashes, and sleep disturbances, and sleep disturbances. In addition, exercise is useful in regulating mood and weight, both of which become more difficult during menopause. Here are the reasons why these benefits occur.

Elevated Mood

Regular exercise increases the amount of oxygen supplied to the brain and studies have shown that it may also slow down the loss of dopamine, a neurotransmitter that affects shaking and stiffness. Additionally, exercise raised the blood levels of endorphins, the brain’s feel-good chemical, which also affects the body’s response to stress. Endorphin production decreases when estrogen levels are low, thus resulting in mood swings. Exercise can reverse this effect, and has been shown to improve mild depression that often accompanies menopause.

Weight Maintenance and Reduction

Cessation of periods occurs normally between the ages of 48 and 55, but the reduction of hormones leading up to menopause normally begins in the mid-30s. Corresponding with the decreased production of female hormones is decreased metabolism, which speeds up as an individual ages. Thus, less food must be consumed and/or more physical activity must take place for weight to remain stable.

As noted by the Women’s Sports Institute (WSI), many women gain weight during or after menopause, particularly in their stomach region. This visceral fat, which is deposited around internal organs and is associated with increased incidence of heart disease and diabetes, is associated with decreased hormone production. WSI further notes that many studies have found that weight gain following menopause is more common in sedentary women than

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