“Is Menopause-Specific Exercise Really Necessary?”… A Specialist Recommends This Combination [Aging Design]

As women approach menopause, concerns about the specific exercise needs during this transitional phase are growing, fueled by online trends promoting specialized "menopausal exercise programs." However, medical experts are advising a more holistic approach, emphasizing that the fundamental principles of exercise remain crucial, with a focus on a "combined exercise" regimen.

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The importance of exercise increases due to physical changes after menopause, but emphasizing only a specific type of exercise is not desirable.

Experts explain that while menopause brings significant physiological changes, including a sharp decline in estrogen levels, leading to increased risks of osteoporosis, sarcopenia (muscle loss), and abdominal obesity, it does not necessitate a complete overhaul of one's exercise routine. Instead, the emphasis is on integrating various forms of physical activity. The Korean Society of Menopause and the International Menopause Society both advocate for a balanced program that includes aerobic, strength, and balance exercises.

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Sarcopenia can be seen as the starting point for frailty in the elderly. Lack of strength training is one of the important causes of health deterioration after menopause.

Strength training is particularly highlighted as essential for post-menopausal women. Muscle mass naturally declines by 1-2% annually after age 40, and the reduction in female hormones further hinders muscle regeneration and protein synthesis, accelerating muscle loss and fat gain. Dr. Lee Byung-seok, head of Hanaro Medical Foundation, stresses that sarcopenia is a precursor to frailty in older adults and that insufficient strength training is a key factor in post-menopausal health decline. Consistent strength training over 12 weeks can increase muscle mass by 1-3% and strength by 20-40%, while also aiding in fall prevention, bone density maintenance, and blood sugar control.

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For women aged 40-60 who are starting exercise, it is important to consistently perform strength training that matches their fitness level rather than overly strenuous high-weight exercises.

Beyond strength training, consistency is paramount. While some social media trends suggest lifting heavy weights, experts advise that the intensity should match the individual's fitness level, especially for women aged 40-60 starting exercise. Aerobic activities like brisk walking, cycling, and swimming should be performed at least 150 minutes per week, while strength training should occur 2-3 times weekly for 20-40 minutes per session. Equally important is adequate protein intake, with recommendations for those with sarcopenia suggesting 1.2-1.5 grams of protein per kilogram of body weight daily, to maximize the benefits of strength training.

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If strength training is done alone and protein intake is insufficient, the effect of muscle increase can be limited.