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Menopause in sport

Staying active is one of the best ways to manage menopause symptoms and feel your best.

What is menopause?

Menopause is a natural stage in life at end of a woman’s reproductive years. It usually happens between the ages of 45 and 56 but can start earlier for some.

Your hormones (estrogen and progesterone) decrease over 3 stages:

  • Perimenopause – hormone levels change, periods become irregular, and symptoms begin.
  • Menopause – 12 months without a period.
  • Post-menopause – the years after menopause.

These hormone changes can cause a wide range of physical and emotional symptoms. You might experience hot flushes and night sweats, irregular periods, vaginal dryness or discomfort, tiredness and poor sleep, mood swings, anxiety or depression, and joint or muscle pain.

Symptoms can last for years and may affect your relationships, self-confidence and overall wellbeing.

How does menopause affect participating in sport?

Some symptoms can make physical activity harder and affect your performance. Low estrogen also increases your risk of osteoporosis (weak bones) and heart disease.

Why is it important to keep active?

The good news is that sport and physical activity can reduce symptoms and improve your quality of life. For example:

  • Resistance training (weights or bodyweight): helps with bone health and reduces hot flushes.
  • Yoga or stretching: improves mood, reduces stress, and helps with sleep.
  • Aerobic activity (walking, swimming, cycling): boosts fitness, heart health and energy.
  • A mix of activities works best for overall relief and wellbeing.

It’s okay to talk about menopause

If your symptoms are causing you concern, it’s a good idea to see your doctor.

You can also discuss menopause with your team, coaches and officials to help them understand any practical adjustments that will help you stay active in sport.

Open conversations can create a supportive community. Talking about menopause reminds everyone that it’s normal and not embarrassing, while highlighting how staying active can help manage symptoms and boost health and confidence.

 

More information

Source: Impact of Physical Exercise on Menopause Symptoms and Health-related quality of life - a literature review | Journal of Education, Health and Sport, opens in a new tab

More information: https://www.healthdirect.gov.au/menopause, opens in a new tab