As a fitness professional, I can understand why women roll their eyes when I'm still here, still preaching about the role of exercise in managing menopause symptoms and their future health. The way I see it, I have more years behind me than I have in front of me. That could be scary OR it could be motivating!

What does your bucket list look like?

How do you plan to fulfil that list?

What does optimal health look like for you?

What do you fear the most when it comes to ageing?

My answer to the last question - losing my cognitive function is the SCARIEST factor for ageing. Not remembering conversations, happy memories, family members. NO THANK YOU! And I'm just trying to do all the things I possibly can to ensure that doesn't happen. 

When it comes to women's health during menopause, it's a landmine. It starts with not knowing about the changes to our bodies at this stage of the reproductive life cycle. Then it's the not talking about it - the taboo of the "M" word. Then it's the realisation that there are serious health implications for not paying attention to our fluctuating hormones and menopause symptoms. 

"Women develop coronary heart disease (CHD) several years later than men, with a notable increase in CHD risk during midlife,4 a period coincident with the menopause transition"

The theme of "cardiovascular health" during World Menopause Month 2023 is close to my heart (ha! see how I did that?). Up until I entered perimenopause, I LOVED getting my heart rate up and soaking in the endorphin rush that set me up for a great day. 95% of the time, I was ecstatic to be able to run, jump, spin, dance. Perimenopause adjusted that to 50% of the time - I couldn't figure out WHY I didn't feel like exercising but I understand it now. Fluctuating hormones DO, in fact, affect your motivation levels and that's a blog post for another day.

So when you've lost your fit bunny mojo and it's feeling like a battle to MOVE, let's reframe the conversation and plan for our future health.

Based on this REVIEW from the American Heart Association (Nov 2020), paying attention to your cardiovascular health in the lead up to menopause, while you are managing perimenopause symptoms and post menopause is essential.

In this review, there were a few stand out words for me that are commonly linked to women's health as we age - insulin resistance, inflammation and metabolic syndrome. These health factors are aligned with hormonal changes that occur in menopause. 

Let's get to the juicy part - applying the findings from the review,  WHY you need movement and HOW to manage your cardiovascular health with exercise.

1. Blood Pressure Management: Regular exercise was found to significantly reduce blood pressure levels in menopausal women. This is critical, as hypertension is a significant risk factor for cardiovascular diseases.

2.Lipid Profile Improvement: The study also showed that exercise led to positive changes in lipid profiles. It helped lower "bad" LDL cholesterol and increase "good" HDL cholesterol levels, which are key indicators of heart health.

3.Weight Control: Menopausal women often face challenges related to weight gain. Exercise was effective in helping participants maintain a healthy weight, further reducing the risk of heart diseases.

4.Enhanced Cardiovascular Endurance: Regular physical activity improved participants' cardiovascular endurance, making daily activities easier and reducing the risk of cardiac issues.

Now that we've established the importance of exercise in preventing cardiovascular diseases during menopause, here are ways to make it a part of your daily routine:

1. Choose Activities You Enjoy: The key to a successful exercise routine is finding activities you genuinely enjoy. Whether it's brisk walking, swimming, cycling, or dancing, pick something that keeps you motivated.

2.Start Slowly: If you're new to exercise, start slowly and gradually increase the intensity and duration. Consult with a healthcare professional or a fitness expert for guidance.

3.Consistency Matters: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, spread across several days. Consistency is key.

4.Strength Training: Incorporate strength training exercises to improve muscle tone and bone density, which can also be affected during menopause. Strength training ALSO helps with cardiovascular health.

5.Listen to Your Body: Pay attention to your body's signals and modify your exercise routine as needed. Menopause symptoms like muscular pain, joint pain and inflammation may make it harder to recover from exercise. If you are tired or sore, then rest or stretch.

Whilst exercise alone can't prevent cardiovascular disease in women, the studies are consistently showing the upsides of exercise for cardiovascular function, maintaining muscle and mental health support. One last piece of advice from me - find a group of friends to exercise with. If you are going to achieve any level of consistency to reap the benefits, having "your people" to move with will provide a higher chance of making movement a lifestyle staple.