Experts Advise Adjusting Exercise Routines for Women in Menopause to Avoid Health Setbacks

Women approaching or undergoing menopause often experience changes that require adapting their exercise routines, experts say. High-intensity workouts that once delivered results may now cause increased stress and hinder recovery due to hormonal shifts, particularly elevated cortisol levels. This can lead to unwanted weight gain, sleep disturbances, and metabolic issues.

Research highlights that while physical activity remains crucial, the body's response to intense exercise changes with age and hormonal fluctuations. Fitness coach Anat Harel emphasizes that women should reduce the frequency of strenuous aerobic sessions like long runs or spinning and instead incorporate strength training with heavier weights and fewer repetitions. She recommends two to three strength workouts weekly, combined with moderate aerobic activities and interval training.

Professor Nancy Fogaite Woods and other researchers note that declining estrogen reduces the body's ability to regulate cortisol, increasing stress vulnerability. Therefore, recovery time between workouts becomes essential. Sports physiologist and broadcaster Miri Nevo supports this approach, advocating for resistance training to maintain muscle mass, bone density, and metabolic health during menopause. She also endorses high-intensity interval training (HIIT) in moderation, balanced with lower-intensity aerobic exercises.

Both experts agree that excessive intense training without adequate rest can exacerbate menopausal symptoms and lead to fatigue or injury. Women are encouraged to listen to their bodies, prioritize recovery, and tailor their fitness plans to their changing needs. Activities like yoga or Pilates remain beneficial if they motivate consistent movement. Ultimately, a balanced regimen combining strength, interval, and moderate aerobic exercises, with sufficient rest, offers the best health outcomes for women in midlife transitions.