Menopause is frequently associated with hot flashes, absence of menstruation, and vaginal dryness. Women who enter the Menopause stage also have to cope with weight gain. Regardless of your age, whether you’re 15 or 50, it is crucial to maintain a healthy weight. However, weight gain during menopause can be challenging to combat due to the numerous reasons behind this fat accumulation. But don’t despair, because losing weight is possible. You just need a list of exercises that can help you address weight gain during menopause.

Health Shots reached out to Dr Teji Dawane, Senior Consultant, Obstetrician and Gynaecologist, Motherhood Hospitals, Whitefield, Bengaluru, and Mumbai-based celebrity coach and athlete Rohit Nair to explore the connection between menopause and weight.

Reasons behind weight gain during menopause

Weight gain during menopause is a common consequence that occurs due to various factors. These factors include:

1. Hormonal shifts

During menopause, there is a significant decrease in the production of estrogen and progesterone. Estrogen plays a vital role in regulating body fat, and the decline in this hormone contributes to an increase in abdominal fat, according to Dr Dawane. This change in fat distribution can contribute to weight gain in women during menopause.

2. Metabolic rate

As you age, it is natural for your metabolism to slow down. This reduced metabolic rate means that your body burns fewer calories at rest, making it easier to gain weight.

3. Loss of muscle mass

As women get older, there is a gradual loss of muscle mass, a condition known as sarcopenia. Since muscle tissue is more metabolically active than fat tissue, a decrease in muscle mass can further reduce your metabolic rate and lead to weight gain, as stated by Dr Dawane.

4. Insulin resistance

There is a possibility that women may become more insulin resistant during menopause, resulting in higher blood sugar levels. This makes them more likely to store excess calories as fat.

5. Lifestyle changes

Menopause is often accompanied by significant life changes, such as retirement, children leaving home, or increased stress. These changes can influence dietary habits and physical activity levels, leading to weight gain.

6. Emotional factors

Hormonal fluctuations during menopause can also have an impact on mood and emotions, leading to emotional eating and, consequently, weight gain.

Dr Dawane emphasizes that weight gain during menopause, especially when combined with increased abdominal fat, is associated with a higher risk of chronic conditions like heart disease and type 2 diabetes. That’s why weight loss is crucial for women in the menopause stage.

Recommendations for losing weight during menopause

Losing weight during menopause can be difficult, but a combination of regular exercise and a balanced diet can be helpful, according to Nair. Here’s what you can do to shed those extra kilos:

1. Cardio exercises

Engage in activities that can elevate your heart rate. You can go for jogging, brisk walking, cycling, swimming, or even dancing. Cardio workouts help burn calories and improve overall cardiovascular health.

2. Resistance training

Perform exercises like squats, lunges, and push-ups to build muscle mass. Increased muscle mass is beneficial as it can boost your metabolism and burn more calories even when you’re at rest.

3. Pilates

Pilates focuses on core strength and stability, which can aid in improving posture, balance, and toning muscles, as suggested by Nair.

Exercises to avoid during menopause

During menopause, you may experience not only certain physical changes but also health concerns. Some exercises may be less suitable or pose potential risks. Here are some exercises that women should consider avoiding or modifying during menopause:

1. High-impact exercises

Activities like running or jumping can exert excessive stress on the joints, increasing the risk of injury or exacerbating joint problems common during menopause.

2. Heavy weight lifting

While strength training is beneficial, lifting heavy weights without proper form and supervision can strain the joints and increase the risk of injuries, especially if there are existing joint or bone health issues, according to Nair.

3. Intense or extreme workouts

Pushing your body too hard or engaging in high-intensity exercises excessively can lead to elevated cortisol levels, which may interfere with hormonal balance during menopause.

4. Exercising in extreme temperatures

During menopause, women may experience hot flashes and increased sensitivity to temperature changes. Exercising in extreme heat can worsen these symptoms and potentially result in dehydration.

5. Abdominal crunches or sit-ups

Some women may experience pelvic floor weakness during menopause, and traditional abdominal exercises like crunches can strain the pelvic region, potentially worsening pelvic floor issues.

While you choose the appropriate exercises for weight loss, don’t forget to maintain a healthy diet.