Menopause is a natural phase in a woman’s life, often accompanied by a variety of uncomfortable symptoms such as hot flashes, night sweats, mood swings, fatigue, and weight gain. As these symptoms affect physical and emotional well-being, many women wonder how they can manage these challenges while navigating their busy careers.
Recent studies have pointed out an important factor that can help alleviate menopausal symptoms. It is workplace physical activity.
In this blog, we’ll dive into how sedentary behavior and the lack of physical activity at work can worsen menopausal symptoms and how simple changes in daily movement patterns can offer relief.
The Impact of Sedentary Lifestyle on Menopausal Symptoms
In the modern workplace, many women find themselves sitting for hours on end. On average, people spend more than 7–8 hours a day sitting. We can call this sedentary behavior.
Whether it's in an office environment, at home, or during meetings, prolonged sitting can become detrimental to health, particularly during menopause. Studies have shown that sedentary behavior can directly impact menopausal symptoms such as hot flashes, mood swings, and sleep disturbances.
When the body remains inactive for long periods, blood circulation slows, and metabolic functions are disrupted. This can lead to an increased frequency and intensity of vasomotor symptoms, such as hot flashes and night sweats. Moreover, a sedentary lifestyle can contribute to weight gain, insulin resistance, and increased stress, all of which make managing menopausal symptoms more difficult.
The Power of Physical Activity in Reducing Menopausal Symptoms
While it might seem like physical activity would require extra time and effort, the good news is that simple and frequent movements throughout the workday can lead to noticeable improvements in menopausal symptoms. Incorporating regular light to moderate physical activity has been shown to
-
Reduce the severity of hot flashes and night sweats.
-
Help stabilize mood and reduce symptoms of anxiety and depression.
-
Improve sleep quality, allowing women to feel more rested and energized.
-
Support healthy weight management by improving metabolism and insulin sensitivity.
Even brief walks or stretches can make a huge difference. Studies have shown that women who are physically active during the day experience fewer vasomotor symptoms (the most prevalent symptoms of menopause, such as hot flashes and night sweats) and report a better overall sense of well-being.
How Physical Activity Works to Relieve Menopausal Symptoms
But what is it about physical activity that leads to such significant improvements in menopausal symptoms? Here’s how it works:
-
Hormonal Regulation
Exercise helps balance estrogen and cortisol levels. While estrogen naturally declines during menopause, physical activity helps regulate hormonal fluctuations that can cause mood swings and sleep problems. -
Thermoregulation
Physical activity boosts circulation, helping the body regulate temperature more effectively. This can reduce the frequency of hot flashes and improve thermoregulation, making menopausal women feel more comfortable throughout the day. -
Mood Boosting and Cognitive Benefits
Regular movement stimulates the release of endorphins (feel-good hormones) and reduces cortisol (the stress hormone). This not only combats depression and anxiety but also improves mental clarity, helping women focus better at work and at home. -
Metabolic Support
Physical activity accelerates the metabolism, helping the body burn calories more efficiently. It also enhances insulin sensitivity, which can prevent weight gain and combat the belly fat often associated with menopause.
Simple Tips to Stay Active at Work
Staying physically active during the workday doesn’t require hitting the gym or spending hours exercising. In fact, small changes in daily movement can lead to meaningful benefits for both your body and mind:
-
Standing Breaks Every Hour
Set a timer to remind yourself to stand, stretch, or walk every hour. Even a few minutes of movement can improve circulation and refresh your mind. -
Desk Exercises or Chair Yoga
Try simple stretches or desk exercises to keep your body active. A few neck and shoulder rolls, leg lifts, or even seated yoga can increase blood flow and reduce stiffness. -
Walking Meetings
If possible, take your meetings outside or around the office. Walking and talking is a great way to increase your daily step count while still being productive. -
Use a Sit-Stand Desk
Alternate between sitting and standing throughout the day. A sit-to-stand desk allows you to switch positions easily, reducing the risks associated with prolonged sitting. -
Get Moving During Lunch
Use your lunch break to go for a walk, take the stairs, or do some light stretching. This will refresh your mind and body, preventing the post-lunch slump.
The Benefits of Combining Physical Activity with Proper Nutrition
To maximize the benefits of physical activity during menopause, consider combining it with a healthy diet. Eating foods rich in omega-3 fatty acids, fiber, and phytoestrogens (like flaxseeds and soy) can support overall hormonal health. Natural supplements, like M Plus Balance, can also help with symptom relief, offering ingredients such as Angelica gigas, Ginkgo biloba, and pomegranate, which have been shown to support menopausal health and improve energy levels.
It’s clear that physical activity in the workplace plays a significant role in managing menopausal symptoms. Sedentary behavior, which is common in many jobs, can worsen symptoms such as hot flashes, mood swings, and fatigue. However, by incorporating simple movement habits throughout the day, menopausal women can significantly reduce the severity of these symptoms, improving their overall quality of life.
Incorporating just a few minutes of walking or stretching into your daily routine, using a standing desk, or taking walking meetings can make a big difference. Along with healthy eating and appropriate supplements, these changes can help women navigate the challenges of menopause with more ease and vitality.
Remember, menopause is a natural phase of life, but with the right strategies, you can regain your energy, balance, and comfort. Start small, stay consistent, and experience the positive impact of physical activity on your menopausal journey.
To strengthen your understanding about how physical activity can have a tremendous impact on your menopause, some of our previous related blogs will help you: “Unlock Productivity: Top Tips for Handling Menopause at Work,” “Discover the Hidden Benefits of Pelvic Floor Workouts” and “The Surprising Links Between Hot Flashes and Stroke.”