Why Aerobic Exercise Matters
Menopause brings hormonal changes that increase the risk of cardiovascular disease and impact body composition. Research shows that aerobic exercise can help mitigate these risks by improving heart health, reducing body fat, and supporting overall well-being.
Key Benefits of Aerobic Exercise
✅ Reduces body fat and waist circumference – Exercise, especially aerobic activity, has been shown to lower body fat and trim waist size. Short-term exercise interventions are particularly effective in reducing triglyceride levels (a key cardiovascular risk factor).
✅ Supports heart health – Regular aerobic training has been found to lower systolic blood pressure, reduce resting heart rate, and improve cholesterol levels (increasing HDL, the "good" cholesterol, and lowering LDL, the "bad" cholesterol).
✅ Improves overall quality of life – Research suggests that physical activity enhances both physical and psychological well-being, helping women feel stronger, more energetic, and in control of their health.
What the Research Says
A review of 59 studies involving over 4,200 women (ages 45–78) found that aerobic training significantly improves:
✔ Systolic blood pressure (-4.41 mmHg)
✔ Resting heart rate (-3.08 bpm)
✔ Body Mass Index (BMI) (-0.65 kg/m²)
✔ Waist circumference (-2.03 cm)
✔ Body fat (-2.57 kg)
✔ LDL cholesterol (-10.46 mg/dL)
✔ HDL cholesterol (+3.28 mg/dL)
✔ Cardiorespiratory fitness (major improvements noted)
Interestingly, the study also found that exercise intensity matters:
Aerobic exercise can play a key role in improving body composition and heart health for menopausal women. While current research highlights its benefits, further studies are needed to determine the optimal exercise intensity and duration for long-term health outcomes.
Bottom Line: Whether it's walking, cycling, swimming, or dancing—consistent movement is key to better health during menopause. Where can you add more activity into your day?
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For help building an exercise program, reach out to PAUZ Health and book an appointment with an expert consultant!
Resources
Huynh, E., Wiley, E., Noguchi, K., Fang, H., Beauchamp, M., MacDonald, M., & Tang, A. (2024). The effects of aerobic exercise on cardiometabolic health in postmenopausal females: A systematic review and meta-analysis of randomized controlled trials. Women's Health, 20. https://doi.org/10.1177/17455057241290889.
Yeh, M., Liao, R., Hsu, C., Chung, Y., & Lin, J. (2017). Exercises improve body composition, cardiovascular risk factors and bone mineral density for menopausal women: A systematic review and meta-analysis of randomized controlled trials.. Applied nursing research : ANR, 40, 90-98 . https://doi.org/10.1016/j.apnr.2017.12.011.