Exercise Helps Women Starting Menopause

March 11, 2005 -- Women in their first few years of menopause can reap lots of benefits from exercise, say German researchers.

"This study confirms the importance of exercise in maintaining health," writes Wolfgang Kemmler, PhD, a researcher for the study.

They say newly menopausal women who exercise get perks, including:

• Better bone density
• Lower cholesterol and blood fats
• Stronger muscles
• Slimmer waists
• Improved endurance
• Fewer mood swings
• Fewer migraines
• Reduced insomnia

Exercise didn't trump hot flashes or depression in the study. However, other research has shown that aerobic exercise can have an antidepressant effect.

It's probably no surprise to hear experts tout the perks of working out. Exercise is widely recommended as part of a healthy lifestyle for everyone from kids to senior citizens.

The German study goes a little further. It focused on women who had been menopausal for only one to eight years. Exercise has rarely been studied in such women, say the researchers.

Long-Term Exercise Commitment

This was no brief boot camp. The study lasted three years.

The women's bone density wasn't up to par in their spine and hip. The problem wasn't severe enough to qualify as osteoporosis. Instead, it was diagnosed as osteopenia, a first sign of thinner, weaker bones which increases the risk of osteoporosis.

Could exercise help the women save their bones? Would it also have other positive results?

To find out, 86 women were assigned to an exercise program. Another 51 women formed the control group, which didn't follow the fitness routine.

The women were free to eat whatever they wanted. Based on their food diaries, they were given calcium and vitamin D supplements, if needed, to meet their daily nutritional requirements.

By the end of the study, 48 women remained in the exercise group; 30 women stuck with the control group. More women quit who didn't exercise (29% of the control group versus 21% of the exercise group).

Exercise Routine

The exercisers worked out four times per week for 65-70 minutes at a time. Each week, two sessions were done in a supervised group setting; the other two were done at home.

After warming up for 10 minutes, the women did aerobic types of exercise. Participants jumped rope, hoisted weights, did calisthenics, and stretched. They also used weight machines, dumbbells, and elastic belts for strength and resistance training.

They weren't allowed to get too comfortable. The routine was tweaked as the women got stronger to keep it challenging.

The women in the control group were requested to continue their usual lifestyle.