The Power Of Movement For Women In Midlife
- Nov 23, 2024
- 5 min read
Michele DeJesus, PhD, NBC-HWC is a board-certified & Mayo Clinic-certified Health Coach and an ACE-certified Personal Trainer with a PhD, in Holistic Nutrition. She is the CEO of a 26-year coaching business, successfully guiding adults in transforming their health, fitness and weight loss.
Movement is more than just a physical activity—it’s a transformative force for the female body, particularly during and after menopause. This period of life brings significant hormonal, emotional, and metabolic changes, but exercise can empower women to navigate these shifts with vitality and grace. Let’s explore the profound ways in which movement supports metabolism, hormonal balance, emotional resilience and overall well-being for women in midlife.
1. Positive metabolic effects
It’s common knowledge that weight gain is one of the predominant consequences of menopause. An average of 1.5 lbs (.68 kg) per year is gained by women going through their 50’s. And we notice this weight gain around the middle. I’ve yet to meet a woman who went through her 50’s and didn’t experience a physical change in her shape or size(body mass distribution). Hormonal factors alone don’t necessarily cause weight gain. It’s also related to lifestyle factors. The metabolic changes that accompany menopause, such as a slower resting metabolism and increased fat storage, can be mitigated through regular exercise.
As we age, we experience a decline in muscle. Estrogen is a key hormone for muscle function in women, and a decline in estrogen levels can lead to muscle loss and weakness. Combine that estrogen loss with a decline in activity levels, sarcopenia, a musculoskeletal disease, becomes a true concern. Strength training is essential to combat muscle loss. Maintaining lean muscle increases resting metabolic rate and supports healthy weight management.
After menopause, women are at a significantly increased risk of developing metabolic diseases like type 2 diabetes, metabolic syndrome, cardiovascular disease, obesity, and non-alcoholic fatty liver disease (NAFLD), primarily due to the decline in estrogen levels which impacts fat distribution and insulin sensitivity in the body. Aerobic exercise improves insulin sensitivity, reducing the risk of type 2 diabetes, cardiovascular disease becomes a critical focus. Regular movement enhances circulation, lowers blood pressure, and reduces cholesterol.
2. Hormonal shifts
My clients often describe this as “not feeling like myself.” “I feel like a different person.” In fact, in a recent research survey, 63% of women in menopause claim to not “recognize themselves in the mirror.” Menopause brings a natural decline in estrogen, progesterone, and testosterone, often accompanied by changes in serotonin, dopamine, and cortisol levels. These hormone fluctuations can affect mood, energy, and overall health, but regular physical activity serves as a powerful hormonal regulator.
The benefits of aerobic and resistance training not only improve our metabolism and body composition. The two increase the release of “the happy hormones,” Serotonin and Dopamine. Serotonin, primarily found in your gut, helps regulate homeostasis. It influences mood, memory and learning. Dopamine, the ‘pleasure hormone,’ is associated with feelings of reward and motivation. Dopamine produces a sense of temporary pleasure. It also controls body movements and coordination.These two neurotransmitters have a complex relationship that ultimately helps combat mood swings and foster emotional balance.
Common complaints during this time of life are high levels of stress & sleep disturbances. These two conditions can elevate Cortisol, our ‘stress’ hormone. Cortisol helps us fight or flee, regulate blood sugar and metabolism, regulate anti-inflammatory responses, blood pressure and control sleep-wake cycles. And levels of Cortisol fluctuate throughout the day. Chronic high levels of Cortisol exacerbates weight gain, headaches, sleep disruption and fatigue. Movement, especially low-impact activities like yoga or walking, helps reduce cortisol and promote relaxation, calmness and stress-reduction.
Strength training. It’s a cornerstone to my programming for all the women who come to me for coaching. It has been linked to small boosts in testosterone levels, aiding in muscle mass retention and energy. This is our way of contending with lower levels of testosterone and estrogen and the potential for muscle loss. It also supports the body’s adaptation to lower estrogen levels, reducing symptoms like hot flashes.
3. Emotional resilience
One of the more challenging symptoms of menopause and the changes our bodies make during midlife is mood fluctuations. My clients report feelings of sadness one moment then happiness the next. Anything can trigger an unexpected emotional response and my clients are perplexed by the feelings of lack of control. Exercise offers a natural and effective way to support managing emotions brought on by hormone changes as well as the stressors of midlife.
A meta-analysis found that exercise, particularly mind-body practices like yoga and tai chi, significantly alleviates depressive symptoms in postmenopausal women. My clients report that exercise provides them an outlet for pent-up emotions, leaving them calmer and more focused. Improved sleep is a well-documented benefit of regular movement, as it helps regulate circadian rhythms and reduce nighttime awakenings. And we know sleep is crucial for mood regulation, hormone management and overall sense of well-being. And finally, stress-reducing exercises also improve resilience, making everyday challenges easier to handle.
4. Flow states and vitality
When movement becomes something you love, it transcends being a task and becomes a source of joy and empowerment.
I encourage all my clients to consider engaging in movement activities that are outside of the ‘gym’ mentality. Activities like dancing, hiking, gardening or swimming can lead to "flow"—a mental state of complete immersion and enjoyment. This flow state takes us into deep focus and immersion in the activity distracting us from our daily stressors, increasing our ‘happy hormones,’ lowering cortisol levels and regulating the impact of fluctuating hormones and our reactions to the changes in life that are a part of the midlife paradigm. This not only boosts emotional well-being but also strengthens the mind-body connection. I cannot emphasize enough how movement, all movement, fosters a renewed sense of strength, well-being and energy, making everyday tasks feel more manageable and life more fulfilling.
Movement is medicine
This I believe – movement is medicine. For menopausal women, movement isn’t just about fitness—it’s about reclaiming power, health, vitality, and joy. The incredible benefits of exercise across the broad spectrum of health and optimal functioning cannot be denied. My clients come to understand the importance of finding something they are willing to do, love to do, daily so they can experience the rewards of exercise. Together, we determine exactly what they’ll do, how much and ‘why’ they choose that movement. Whether it’s a brisk walk, power lifting, hula hoop, a yoga session, or a dance class, the benefits ripple across every aspect of life. By embracing exercise as a consistent part of daily living, women can navigate midlife transitions with resilience, strength, and grace.
So, find what moves you—literally and figuratively—and embrace the power of movement.
Read more from Michele DeJesus
Michele DeJesus, Health Coach/Weight Loss Specialist
Michele DeJesus, PhD, NBC-HWC is a board-certified & Mayo Clinic-certified Health Coach and an ACE-certified Personal Trainer with a PhD. in Holistic Nutrition. She is the CEO of a 26-year coaching business, successfully guiding adults in transforming their health, fitness and weight loss. Michele has been featured in the IDEA Health & Fitness online magazine as well as numerous television appearances speaking about fitness, weight loss and health. She is the host of the Facebook group, Midlife Confidence: Women Conquering Weight Loss and the creator of an online 12-week weight loss intensive for midlife women. Her mission is to support midlife women in creating their own health & wellness renaissance.
