Menopause Fatigue Relief Through Exercise

min read


The Sports Injury Clinic

Rachel Mills

October 6, 2020


Menopause is characterised by a reduction in the hormone Estrogen and usually occurs between the ages of 44-55. The symptoms can vary greatly between each woman, but one prevailing symptom is menopause fatigue.

A study on menopause fatigue

A study surveyed more than 700 women aged 40 to 65. Of those surveyed, 45% said they had experienced fatigue so severe that it interfered with their daily lives.

"Fatigue is a common symptom during menopause, but it's one that is often under-reported and under-recognized," said lead author Dr. Rebecca Thurston. "Our study shows that fatigue during menopause is linked with poorer mental and physical health."

Previous research has shown that fatigue can be a symptom of other menopause-related conditions, such as hot flashes and night sweats.

Menopause fatigue can interfere with daily activity and quality of life. Research suggests that exercise is a useful intervention strategy for women before, during and following menopause to improve some of the hallmark symptoms.

Why is it so important to exercise? 

There are many ways to alleviate the fatigue associated with menopause, and one of them is exercise.

Regular exercise can help to increase energy levels, improve sleep quality, and reduce stress. It is important to find an exercise routine that works for you, as some women find that certain types of exercise are more helpful than others.

For example, some women find that aerobic exercise is most helpful in reducing fatigue while others find that strength training or yoga is more effective. If you are not sure what type of exercise is right for you, talk to your doctor, or an accredited exercise physiologist.

What are the benefits of aerobic exercise?

Aerobic exercise supports fat loss, reduces the risk of heart disease, and enhances mental health.

Aerobic exercise has also been shown to be beneficial for overall health, especially during menopause. This activity can help increase energy levels and naturally counteracts menopause fatigue. Also, aerobic exercise improves mood and reduces stress, both of which can contribute to fatigue. In addition, aerobic exercise helps improve sleep quality, which also impacts energy levels.

What are the benefits of strength/resistance exercises?

As osteoporosis risk skyrockets following menopause, strength training exercises help build bone and muscle strength, burn body fat and rev your metabolism, which in turn improves daily energy levels and can make women lesser prone to menopause fatigue.

When is it best to exercise?

If you're experiencing hot flushes it is recommended that you exercise in the morning due to potential hot weather and your levels of hormone cortisol. Find a consistent time within your daily routine that will minimize the risk of nocturnal hypoglycemia (drop in blood glucose levels). Remember to always consult a professional exercise physiologist before beginning any new exercise routine, and to discuss with them finding what time would work best for you.

There is no single answer to the question of when the best time to exercise is. However, research indicates that there are certain times of day when people tend to feel more energetic and motivated to be active. For menopausal women, fatigue can be a significant challenge. But exercise can help combat fatigue by boosting energy levels and improving sleep quality.

For menopausal women specifically, one study found that moderate-intensity aerobic exercise performed in the evening was most effective in reducing fatigue levels.

Why choose Accredited Exercise Physiologists (AEP)?

Our Accredited Exercises Physiologist have the knowledge and professional skill set in the physiological and hormonal changes occurring through menopause. We understand what you are going through and how to best help you.

What would your program look like from one of our AEP's?

Our AEP will tailor an exercise program for you to help prevent the onset of chronic and complex conditions.

Things to remember:

  •  Each individual will have a difference experience with menopause.
  • Symptoms occur in conjunction with changing hormones.
  • Women may suffer weight gain, weaker pelvic floor muscles, depression and anxiety.

If you wish to book an appointment with one of our Exercise Physiologists, call us on 97839990 or book online.


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