Understanding Menopause and Its Impact on Women
Menopause is a natural biological process that marks the end of a woman’s menstrual cycles, typically occurring between the ages of 45 and 55. It’s estimated that by the year 2030, 1.2 billion women worldwide will be menopausal or postmenopausal, with over 85% experiencing problematic symptoms. Menopause’s impact varies widely from one individual to another, but it often encompasses physical, emotional, and psychological changes.Ā
Physical changes include hormonal shifts, as there is a significant decline in estrogen and progesterone levels affecting numerous other body systems. Other physical symptoms commonly experienced are hot flashes and night sweats, sleep disturbances, bone loss, weight gain, and increased risk of heart disease.Ā Hormonal changes also contribute to mood fluctuations, irritability, and anxiety. Other emotional/psychological effects include depression, “brain fog” or difficulty concentrating, and decreased confidence and self-esteem. These effects can also impact a woman’s social and relational interactions to include work-life balance, romantic and personal relationships, and caregiving roles. A general lack of understanding and education in the healthcare setting, as well as cultural attitudes toward menopause and aging in general can exacerbate the aforementioned issues, leaving women feeling isolated and alone during this stage of life.
Exercise can have a profoundly positive impact on the symptoms and long-term health effects of menopause, and NETA’s Menopause Fitness Specialty Certification from can help equip personal trainers with the knowledge and tools to provide support in this underserved area.
Why Consider a Menopause Specialty Certification
Our Menopause Specialty Certification is specifically designed to prepare fitness professionals to meet the needs of women during this stage of life. Hereās why this specialty certification is essential for fitness professionals:
1. Specialized Knowledge
Effectively working with clientele transitioning through the different stages of menopause requires a specialized approach based on a thorough understanding of the experience. Our curriculum takes a research-based approach at breaking down the physical, physiological, and psychological changes menopause brings, exploring evidence-based approaches to managing symptoms, while providing strategies and skills for coaching clients to support women through the menopausal transition.
2. Tailored Exercise Programs
Written and delivered by Jennifer Kramer, a board-certified menopause health coach and creator of Menobolics(TM) – a 30-minute full-body exercise program including strength, cardio, yoga, and Pilates – NETA’s Menopause Specialty equips fitness professionals with the knowledge needed to design programs tailored to this population.
3. Holistic Approach
Overall wellness and quality of life during and after menopause requires a holistic approach, understanding the role that nutrition, physical activity, stress management, and mindfulness techniques play in women’s health. Health coaching, hormone therapy, pelvic floor health, and other alternative treatments are explored through the lens of evidence-backed research, providing a well-rounded understanding of lifestyle strategies for menopause.
4. Increased Client Retention
Understanding the long-term health implications menopause can have, such as effects on bone health, cardiovascular disease, metabolic syndrome, obesity, and cognitive function is vital for fitness professionals to continue to support women post-menopause. By equipping yourself with the knowledge and information necessary to effectively program, you’ll help client’s realize their goals in the short- and long-term, increasing client retention along the way.
Benefits of Exercise During Menopause
The benefits of exercise during menopause are multi-fold and include reducing the number and severity of hot flashes, improved mood, enhanced sleep, better cognition, and more energy. Exercise has the potential power to reverse insulin resistance, heart disease, high blood pressure, Type 2 diabetes, osteoporosis, obesity, colon cancer, anxiety, depression, and dementia.
Women who stay active are more likely to experience:
Better Sleep
About 1/2 of women going through menopause will have sleep issues due to decreases in estrogen, progesterone, and melatonin. Regular exercise can combat this by addressing physiological and psychological challenges menopause can bring. Exercise enhances the production of melatonin and regulates cortisol levels with the release of endorphins. Physical activity also increases adenosine, a brain chemical that promotes sleepiness and allows for longer restorative deep sleep. Aerobic exercise specifically can improve thermoregulation, reducing the severity and frequency of hot flashes an night sweats that may disrupt sleep, while mindfulness-based practices such as yoga or Pilates can facilitate relaxation and stress-relief.
Improved Cognitive Function
Regular exercise, especially aerobic activity, supports brain health by improving blood flow to the brain, potentially reducing ābrain fogā and memory issues associated with menopause. Further, regular physical activity has been shown to improve brain plasticity while reducing oxidative stress, lowering the risk of neurodegenerative disease which tends to increase during menopause. Increased activity in the prefrontal cortex during exercise supports higher-order cognitive function such as decision-making, planning, and concentration.
Less Weight Gain/Belly Fat
The average woman’s midlife weight gain is between 4.5 and 4.9 pounds, and menopause is associated with increased total and central body fat, often shifting a woman’s physique from pear- to apple-shaped. Exercise can combat this, more than simply creating a caloric deficit. Strength training builds and preserves muscle mass, improving metabolic rate and function. Exercise also promotes better insulin sensitivity, regulating hormone-related weight gain and fat storage associated with declining estrogen levels.
Emotional Well-being
Regular physical activity reduces the risk of depression, triggering the release of endorphins – the “feel-good” hormones that improve mood and lower stress levels. Joining group fitness classes, walking groups, sports teams – or working with a credentialed fitness professional – fosters a sense of community, reducing feelings of isolation or loneliness during this life stage. Further, physical activity helps women feel stronger and more control of their health, boosting confidence and improving body image during this period of significant change.
Empowering Women Through Expertise
As a fitness professional, earning the Menopause Specialty Certification not only broadens your skill set but also creates a lasting impact on the lives of your clients. By addressing the unique challenges of menopause with empathy and expertise, you can help women regain confidence, strength, and vitality.
Learn more about our specialty certification and register to get started on your journey to helping empower women.
Menopause Specialty Certification