Menopause is a significant phase in a woman’s life characterised by a variety of physical and psychological changes that can impact her daily life and exercise routines. A recent study, leveraging a multi-country survey of active women using the Strava app, sheds light on menopausal symptoms, exercise habits, and the level of advice received about exercising during menopause. As fitness professionals, understanding these dynamics can enhance how we support and guide our clients through this transition.
Study Overview
Goal
The primary objective of this research was to investigate the prevalence of menopausal symptoms, observe any changes in exercise behaviour, and assess the exercise advice received by active women navigating through the menopausal transition. This study aims to provide insights that could help in developing targeted interventions to support women experiencing menopausal symptoms in maintaining an active lifestyle.
Participants
The study involved a total of 970 female users of the Strava app, hailing from seven distinct countries. This diverse participant base was chosen to reflect a broad spectrum of experiences and to understand any cultural differences in the management of menopause.
Period
Data for the study were collected over a concise timeframe, from February 14, 2019, to March 11, 2019. This period was selected to ensure a swift collection of data while minimising external influences that might affect the results over a longer duration.
Methodology
Survey Tool
An online survey, crafted with the aid of SurveyMonkey, served as the primary tool for data collection. This survey was translated into several languages and adapted to meet the cultural nuances of the target countries to ensure clarity and relevance of the questions posed to participants.
Sampling Method
A total population sampling approach was employed to reach out to all eligible participants. This method targeted female Strava app users aged 18 and older who self-identified as currently being in the menopausal or post-menopausal phase. This approach aimed to gather comprehensive insights from a broad section of the population.
Data Analysis
The analysis of the survey data involved calculating frequencies and employing chi-square statistics and linear regressions. These methods were used to analyse and understand the prevalence of menopausal symptoms and any changes in exercise behaviours, as well as the correlation between receiving exercise advice and changes in exercise habits.
Key Findings
Symptom Prevalence
The study revealed a high prevalence of menopausal symptoms among the participants. Notably, sexual symptoms were reported by 18-83% of the respondents, while cognitive and psychological symptoms were noted by 77-78%. Additionally, a substantial number of women experienced vasomotor symptoms, with 76% reporting night sweats and 74% experiencing hot flushes.
Exercise Behaviour
Regarding exercise behaviour, 41% of the respondents indicated no change in their exercise routines since the onset of menopause. Conversely, 46% of the women reported an increase in their exercise activities, while 11% noted a decrease. These findings highlight varying responses to menopause in terms of physical activity levels.
Advice on Exercise
A significant finding was that a vast majority, 88%, of the women surveyed reported not receiving any advice regarding exercise during menopause. However, those who did receive advice were found to be more likely to have increased their physical activity levels.
Implications
Behavioural Adaptations
The results suggest that active women may be leveraging exercise as a coping mechanism to manage their menopausal symptoms effectively. This insight is crucial for developing targeted exercise programmes that cater specifically to the needs of menopausal women.
Advice Impact
The study underscores the potential positive impact of receiving exercise-related advice for managing menopause. There is a clear indication that more proactive engagement from healthcare providers and fitness professionals could significantly benefit women undergoing menopause.
Cultural and Geographic Differences
The research also points to possible variations in menopausal experiences and responses to exercise that could be influenced by cultural and geographic differences. However, as the study predominantly focused on active women, the findings might have limited applicability to the general population, which includes non-active individuals.
In summary, this study provides valuable data that can inform us as fitness professionals, healthcare providers, and policymakers about the specific needs and behaviours of active women experiencing menopause, guiding the creation of supportive environments and programmes.
Implications for Fitness Professionals
The study’s findings highlight several key areas where we can significantly impact the quality of life of our clients within this demographic. Here are some tailored strategies that can be incorporated into training programmes:
Personalised Exercise Regimens
Recognising that menopausal symptoms vary widely in type and intensity, personalised exercise programmes are crucial. We must consider symptoms like hot flushes and joint stiffness when designing fitness routines. For instance, during acute phases of hot flushes, recommend low-intensity activities or water-based exercises to keep the body cool.
Incorporate Strength and Flexibility Training
Strength training is beneficial in combating muscle loss and decreasing bone density commonly seen during menopause. Incorporating strength training a couple of times per week can help maintain muscle mass and bone health. Flexibility exercises, such as yoga or Pilates, can also help manage joint pain and improve overall mobility.
Advocate Consistent Aerobic Activity:
Regular aerobic exercise helps manage weight, improve cardiovascular health, and moderate psychological symptoms such as depression and anxiety. Encourage clients to engage in at least 150 minutes of moderate aerobic activity weekly, such as brisk walking, cycling, or swimming.
Education and Continuous Support:
Educate clients about the benefits of exercise during menopause and provide ongoing support. Discuss how regular physical activity can alleviate specific menopausal symptoms and improve overall wellbeing. This education can empower women to make informed decisions about their health.
Monitor and Adapt:
Continuously monitor how clients are responding to their exercise routines and be ready to adapt these based on their feedback and any changes in their symptoms. This responsive approach ensures that exercise remains beneficial and not a source of additional stress.
Group Sessions and Community Building:
Consider organising group exercise sessions for women transitioning through menopause. Group settings not only provide social support but also allow sharing of experiences and strategies for managing symptoms, creating a community of support.
The transition through menopause is a unique experience for each woman, but with informed and responsive support from us, it can be navigated more effectively. By integrating personalised exercise advice and providing a supportive environment, we can play a pivotal role in enhancing our clients’ quality of life during menopause. This approach not only helps in managing the physical and psychological symptoms of menopause but also empowers women to maintain an active and fulfilling lifestyle.
Reference
Carter, E., Bruinvels, G., Timmins, K., Pedlar, C., & Martin, D. (2023). Menopausal symptoms, exercise practices, and advice received in active women: a multi-country survey of strava app users. Women & Health, 64(1), 23–31. Click here to review the full research article
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