Understanding Women's Health & Exercise

Women’s health, especially in relation to exercise, remains under-researched at both elite and recreational levels. Female hormones play a crucial role in reproductive health, the central nervous system, metabolism, and the cardiovascular system. These hormones fluctuate throughout life, influencing physical performance and well-being. This article highlights key exercise considerations for women at different life stages, recognising the need for individualised approaches.

Exercising with Your Menstrual Cycle

Know Your Cycle: Hormonal fluctuations can impact energy, strength, and motivation, though evidence on performance impact varies. Some studies suggest perceived performance dips during early follicular and late luteal phases, but objective measures show minimal effect.

Oral Contraceptives & Performance: While some studies indicate a slight negative impact on aerobic and strength-based performance, the practical difference is often negligible. Training should be adjusted based on individual responses.

Top Tip: Listen to your body and adapt your training based on how you feel rather than perceived expectations.

Exercising During Pregnancy

Exercise is generally safe and beneficial throughout pregnancy, even for those previously inactive. Key guidelines (adapted from Canadian Physical Activity Guidelines 2018):

• Aim for 150 minutes of moderate-intensity activity per week.

• Exercise at least three days per week, preferably daily.

• Combine aerobic and resistance training; yoga and stretching can also be helpful.

• Include pelvic floor muscle training (Kegels) daily to prevent incontinence.

Top Tips (Adapted from NHS):

• Avoid lying flat on your back after 16 weeks.

• Avoid high impact/contact sports and activities with a risk of falling.

• Avoid scuba diving and exercising above 2,500m altitude.

Stay hydrated and avoid excessive heat.

Exercising Postpartum

Gentle activity can begin as soon as you feel ready, such as walking and light strengthening exercises. From 6-12 weeks postpartum, activities like cycling on level surfaces can be introduced. Higher-impact exercises (e.g., running, team sports) should typically wait until after 12 weeks. Remember recovery varies, especially after a caesarean or if you have post-birth complications - listen to your body and progress gradually.

Exercising Through Menopause

As estrogen levels decline, bone and muscle loss accelerate, increasing injury risk. Women can lose 5-10% of their bone tissue in the 5 years after menopause. Exercise can help:

• Improve bone and muscle health, reducing osteoporosis risk.

• Prevent midlife weight gain and maintain heart health.

• Enhance balance, reducing fall risk.

• Support cognition, mental health, and sleep quality.

Exercising Post-Menopause & Ageing

Osteoporosis: Bone density declines with age. It is estimated that 1 in 3 women over the age of 50 years of age have osteoporosis in Ireland. However, resistance training and weight-bearing activities (jogging, hiking, tennis) can stimulate bone growth and prevent fractures. Consistent strength training (2+ times per week) is key.

Sarcopenia: Sarcopenia is the loss of muscle and strength that occurs with age and reduced physical activity. It affects 10-20% of the population. Symptoms include weakness, slower walking speed, and falls. Muscle mass decreases by 0.6% per year post-menopause. Resistance training and regular movement help maintain muscle strength and independence.

Beneficial Exercises for Women of All Ages

• Aerobic Exercise: Improves heart health, cholesterol and blood circulation (e.g., walking, cycling, swimming, dancing).

• Reduce Sedentary Time: Stand and move regularly, even if meeting exercise targets.

• Weight-Bearing Activities: Strengthen bones and joints (e.g., jogging, hiking, racket sports).

• Muscle Strengthening: Includes weights, resistance bands, bodyweight exercises, yoga, and Pilates.

• Pelvic Floor Training: Beneficial for all ages, not just during pregnancy.

Longevity & Lifelong Movement

Whether you’re new to exercising or highly active, incorporating movement into daily life is crucial. Strength and resistance training promote long-term health, better balance, and reduce risk of falls and fractures. Regular physical activity fosters independence, confidence, and overall well-being.

Make movement a lifelong habit—it’s one of the best investments in your future!

 

The content of this article is general in nature and must not be relied on in lieu of advice from a qualified professional in respect of your circumstances. If you are pregnant, always consult your doctor or healthcare professional before starting or continuing any exercise routine.