30 Jan Exercise for women’s health: how staying active enhances women’s health at every age
EXERCISE FOR WOMEN’S HEALTH
Exercise is a powerful tool to enhance our overall health and physical capacity. Combining aerobic and resistance exercises has shown a multitude of health-related benefits. It can promote healthy aging, decrease chronic disease risk, aid in disease management as well as improve overall quality of life and mental wellbeing.
Physical activity for women’s health in particular has incredible benefits throughout the entire female lifespan and can help support women in each phase of their life, whether it’s puberty, menstruation, pregnancy, menopause or old age.
Hormonal changes and exercise
Throughout the female lifespan, significant physiological changes occur, often influenced by hormonal fluctuations.
The flux of hormones is often related to different life stages such as the monthly fluctuations of hormones throughout menstruation, the major increase in hormones such as estrogen and progesterone during pregnancy, and the reduction in estrogen and other sex hormones during perimenopause and menopause.
As a woman enters and moves through menopause, the change in hormones can lead to physical symptoms such as hot flashes, insomnia, joint/muscle aches, changes in body composition as well as increased psychological symptoms such as mood changes, depression and anxiety.
Once you reach menopause, the drop in estrogen levels, which previously played a protective role in your body and health, leads to the cessation of your menstrual cycle and increases your risk for conditions such as osteoporosis (weaker bones), sarcopenia (loss of muscle mass and strength), cardiovascular disease (diseases of the heart and blood vessels) and dementia (diseases of the brain).
The good news: exercise can minimise the impact of these hormonal changes and improve your overall health and longevity, making it a crucial tool to use throughout your entire lifespan.
HOW MUCH EXERCISE DO I NEED?
Regular exercise is one of the most effective non-pharmacological interventions for injury prevention, prevention and management of chronic diseases as well as improved quality of life.
The Australian Physical Activity Guidelines for Adults recommends a combination of muscle strengthening activities and aerobic activity. This includes:
- resistance training at moderate or greater intensity that involves all major muscle groups at least 2 days per week.
- at least 150– 300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous intensity aerobic physical activity. This can be spread over multiple days. For example, 30 min of fast-paced walking on 5 days.
- limit the amount of time spent being sedentary.
It’s important to note that any exercise is better than none. Often the guidelines can be seen as a barrier rather than a motivator for individuals to start, but starting is the most important element.
Benefits of resistance training:
Resistance or ‘strength’ training involves exerting muscular force against resistance. This can be provided by using dumbbells, body weight, bands or machines.
Resistance training is an effective strategy to build muscle mass, muscular strength and power as well as slow the decline of bone mineral density.
This form of exercise is particularly beneficial for menopausal women, who are at increased risk of musculoskeletal conditions such as frozen shoulder, plantar fasciitis or general joint pain. By engaging in resistance training, women can build up and maintain tissue tolerance, which is crucial for managing the physical stressors of life.
- The importance of muscle massMuscle mass is a protective factor as we age. Besides being a structural protector to our bones, it also releases protective chemicals which can counteract the harmful effects of inactivity. For example, muscle utilises glucose from the bloodstream without the help of insulin.This helps manage blood sugar levels and lowers the risk of insulin resistance or diabetes. Muscle tissue also boosts resting metabolic rate, helping with weight management and reducing the risk of obesity-related diseases. Increased protein intake, along with vitamin D, calcium, and omega-3 fatty acid supplementation can support muscle and bone health
- What is Bone Mineral Density (BMD)?Osteopenia and osteoporosis are conditions related to an increased susceptibility to bone fragility and fracture due to lower levels of bone mass and density. This results in lower levels of strength and tolerance of bony tissue. Women lose up to 10% of their BMD in the first few years post-menopause. Therefore, it is important to actively implement activities such as high intensity resistance training which decrease this rate of BMD decline.Beginners should start with lighter weights and focus on proper form, gradually increasing intensity over time. Workouts should feel challenging but controlled. Strength training is a skill and can take time – it can be helpful to focus on what your body can do, rather than what it can’t. For expert exercise advice and to ensure you’re exercising correctly for your body, chat to your local accredited exercise professional.It is never too late to start resistance training! The higher your peak muscle and bone mass in the earlier years of your life, the slower the decline later on.
Benefits of aerobic training:
Aerobic training encompasses any movement that challenges the heart, ultimately enhancing the body’s capacity to deliver and utilise oxygen. This is often in the form of any cardio-based movement, such as running, swimming, cycling or high-intensity interval training (HIIT).
By strengthening the heart muscle and improving oxygen utilisation, aerobic exercise leads to increased energy levels, reduced fatigue, and a decreased risk of chronic conditions. These conditions include cardiovascular disease (leading cause of illness and death among Australian women), diabetes, and obesity.
The benefits of aerobic exercise are particularly crucial for menopausal women, who, on average, experience a 2-3 kg increase in body weight compared to their pre-menopause weight. This weight gain is often accompanied by an increased waist circumference and central fat deposition, factors linked to a higher risk of cardiovascular disease (CVD). Regular aerobic activity can help mitigate these risks, supporting overall health and well-being throughout a woman’s lifespan.
- Where do I start with aerobic exercise?Some ways to begin introducing structured aerobic exercise into your routine can look like starting off with 10- 15 minutes of brisk walking. From there, you can work your way up to longer and/or intensive aerobic activity as your body adapts. Other examples of aerobic exercise include cycling, swimming, hiking, dance classes or anything that gets your heart rate up!Be sure to chat your local accredited exercise professional if you’re not sure where to start or you just want qualified support and advice.
ARE THERE SPECIAL CONSIDERATIONS FOR EXERCISE FOR WOMEN?
- Create a plan: Establish routines and habits that prioritise movement. Consistency is key!
- Adapt your exercise routine to different life stages (pregnancy, postpartum, menopause). The female body is incredible and each phase of your life is going to feel and look different. An Accredited Exercise Physiologist (AEP) can help you adjust your plan and learn proper technique and programming.
- Choose exercise modalities you are ACTUALLY going to do. Your next movement is your best movement, so whether it’s hiking, swimming, lifting weights or Pilates, the best exercise is the one you are ACTUALLY going to do and enjoy.
- Find a community. Surround yourself with like-minded individuals who share your goals. This can be in a gym, online forum, talking to your family/ friends or your local run club or walking group.
Structured exercise represents a powerful lifelong investment in physical and mental wellbeing, empowering women to navigate physiological changes with strength and resilience. By understanding its purpose and integrating exercise consistently into daily life, women can optimise their health outcomes, effectively manage life’s transitions, and build confidence in their bodies for the “sport of life.”
Written by Dalya Jankelowitz, Accredited Exercise Physiologist (AEP) and PhD Candidate.
Dalya works as an exercise physiologist from a private studio in Sydney. She has options for in-person and online consults for exercise guidance. She is undertaking a PhD at UNSW with the Hagstrong Lab. Her work focuses on female physiology and increasing physical activity.
