Why women need to change how they move into menopause

In the 13 years since Kirsten King opened her first Fluid Form Pilates studio in Sydney, she’s seen that what once worked for clients no longer seems to be effective. “They need to be doing different types of exercise,” says King, who is in her 40s and launched an online program in June for women, with a focus on plyometrics and weight-bearing exercise. “If women feel strong and have those endorphins happening, they’re just in a better frame of mind.

” Fifty per cent of the world’s population goes through the “ critical period ” of change that is perimenopause and menopause. Kirsten King. Though exercise may be the best non-pharmacological way to address the risk factors and symptoms that come with declining oestrogen, little is known about what type is the most effective.



But slowly a picture is starting to emerge that challenges conventional wisdom that, as we age, we ought to slow down. The physical activity guidelines for adults recommend 30 minutes of moderate-intensity activity a day. As hormonal changes during perimenopause and menopause cause declines in bone density and muscle mass while increasing baseline cortisol levels and the likelihood of injury, the typical advice is to opt for low-impact, low-stress forms of exercise such as aqua aerobics, brisk walking or yoga.

Dr Stacy Sims. An increasing number of outliers ignore such advice and take up endurance sports , as our endurance peaks in our 40s , and psychologically it challenges narratives around the “decaying” and “menopausal” body . Although any activity is good activity, some experts argue that moderate and endurance exercise may not be the most effective for combating two of the major concerns perimenopausal and menopausal women have: poor sleep and changing body composition.

Dr Stacy Sims, an exercise physiologist, nutrition scientist and expert in female-specific responses, was once a dedicated ultra-runner and cyclist..