WHAT IT IS
Menopause is the permanent end of menstruation, confirmed 12 months after your final period. Perimenopause is the lead-in, when oestrogen and progesterone swing about — it lasts anywhere from 1 to 10 years, usually 4 to 6, and is when hot flushes, broken sleep and mood changes tend to start.
BONES, MUSCLES AND TENDONS
Losing those hormones causes the fastest drop in bone density of any stage of life, along with tendon wear and muscle loss. Resistance training and pelvic floor training load those tissues, which lowers the risk of osteoporosis, fractures, pelvic floor problems and ongoing joint pain.
HEART AND BLOOD VESSELS
Blood pressure and bad cholesterol tend to rise while good cholesterol falls. Walking, swimming, cycling, dancing or social sport improve all of those markers.
BLOOD SUGAR AND METABOLISM
Hormonal change makes the body less sensitive to insulin, raising the risk of metabolic syndrome. Moderate aerobic exercise — an effort where you can talk but not sing — resistance training, or both together improve insulin sensitivity.
SYMPTOMS TOO
Individualised, regular exercise helps manage the symptoms themselves, not just the long-term health risks.
SOURCE AND CREDIT
This page is our plain-English summary of a guide produced by Exercise Right. Published by Exercise Right, an initiative of Exercise & Sports Science Australia (ESSA). All credit for the original material belongs to them. We link to their file rather than hosting a copy, so you always get the current version.
These summaries are general education, not medical advice. Talk to your doctor or an Accredited Exercise Physiologist about your own body and conditions.