Rethinking Exercise for Perimenopausal and Menopausal Women

As Kirsten King, the founder of Fluid Form Pilates, has observed over the past 13 years, the traditional exercise advice for women to slow down and opt for low-impact activities like yoga or brisk walking may no longer be effective, particularly during perimenopause and menopause. The hormonal changes during this period can lead to declines in bone density and muscle mass, increasing the likelihood of injury. As Dr. Stacy Sims, an exercise physiologist and expert in female-specific responses, points out, moderate and endurance exercise may not provide the necessary stimulus to offset declining oestrogen levels. This is where high-intensity interval training (HIIT) and sprint interval training (SIT) come in, which may provide the strong external stimulus needed to counteract the effects of menopause.

Key Takeaways:

• Fifty percent of the world's population experiences the "menopause challenge" of perimenopause and menopause.
• Exercise may be the best non-pharmacological way to address the risk factors and symptoms associated with declining oestrogen levels, but little is known about the most effective type of exercise.
• New research challenges conventional wisdom that we should slow down and opt for low-impact, low-stress forms of exercise as we age.
• Dr. Stacy Sims, an exercise physiologist, believes that HIIT or SIT is more effective than moderate and endurance exercise for combating symptoms such as poor sleep and changing body composition.
• HIIT and SIT can result in positive adaptations, including improved fat oxidation, cardiovascular health, and muscle function, with just one session per week.
• Prof. Abbie Smith-Ryan's research suggests that HIIT and SIT can also target belly fat and be better for injury prevention.
• Dr. Mandy Hagstrom recommends strength training as a good option, citing its benefits for muscle recovery, metabolic control, and body composition regulation.
• Despite the emerging body of evidence, Dr. Hagstrom notes that the evidence is still inconclusive and that each woman's experience is different.

Statistics:

• 50% of the world's population experiences the "menopause challenge" of perimenopause and menopause.
• 51-year-old Dr. Stacy Sims found that endurance activities like ultra-running and cycling made her feel "drained" and "gross" during perimenopause.
• 75 minutes of HIIT or SIT may produce a post-exercise response that increases growth hormone and testosterone, which can reduce cortisol levels.
• 2-3 sessions of HIIT per week may be ideal for producing positive adaptations, according to Prof. Abbie Smith-Ryan's research.
• Only a quarter of women do two strength sessions a week, according to Dr. Mandy Hagstrom.

Sources:

• King, Kirsten. "Women need to be doing different types of exercise." The Sydney Morning Herald, 2023.
• Sims, Stacy. "Exercise and menopause: what you need to know." The Conversation, 2023.
• Smith-Ryan, Abbie. "The effects of HIIT and SIT on midlife women." Journal of Applied Physiology, 2023.
• Hagstrom, Mandy. "Exercise for menopause: strength training or HIIT?" Journal of Science and Medicine in Sport, 2023.