Exercise considerations throughout the lifespan - a women's perspective.
There is no denying that exercise throughout the lifespan is important for people of any gender. This Women’s Health Week we are going to look more specifically at the numerous changes that occur in the female body across the lifespan and how exercise can help us continue to thrive during each transition or stage.
Adolescence. During adolescence there are many changes that occur in the female body as puberty and maturation occur. This can deter a number of young women from wanting to participate in sports, physical activity and exercise in general due to potential feeling of uncertainty or unease around their changing body. On the flip side, these changes that occur during puberty and the body confidence issues that can accompany this, may cause many females to develop an unhealthy relationship with exercise in order to achieve their “ideal physique”. It is therefore important to instil healthy values and ideologies when it comes to exercise during this fundamental stage of life into order to allow young females to carry these healthy habits into further periods of life. These can include focussing on the role of exercise in:
Preventing ill health or the development of chronic health conditions.
Increasing social interactions and in some cases, foster a feeling of belonging.
Improving sleep, concentration and mental clarity.
The ability to complete activities with greater ease.
Improving mental health, reduced stress and anxiety.
Learn to work as a team.
Improving bone and muscle strength for increased longevity as they move through the lifespan.
Pre-Post Natal. Although this is not a stage all women will experience during their life, it is important to acknowledge the amazing changes the female body will go through both pre and postnatally and how staying active can help improve outcomes during both stages.
Engaging in physical activity during your pregnancy can have a number of benefits for both mum and bub. These can include:
Increased energy.
Increased strength. This can also be advantageous in preparing the body for labour along with the new demands of motherhood. Improved strength can also help manage or prevent any pregnancy related aches and pains.
Reduced aches and pains. Including most commonly lower back, hip or pelvic pain.
Improved posture. This can also assist with reducing many muscle or joint pains that may arise.
Stress relief. Through the release of endorphins. Exercise can also work as a distractent from every day worries.
Improved mental health.
Improved sleep and assist with reducing potential insomnia.
Improved circulation. In order to prevent any swelling or fluid retention.
Potentially decrease the risk of pregnancy complications such as pre-eclampsia.
Better recovery post delivery. Meaning you can manage the new demands of motherhood with greater ease.
Social interaction: It can also be a great way to connect with other soon to be mothers! This can be extremely important particularly if it’s your first pregnancy when you may be experiencing a loss of identity.
It is also important to note the benefits of exercise postnatally. Prior to returning to or commencing exercise we recommend seeing a women’s health practitioner to have a six week pelvic health assessment (yes ladies, even if you had a cesarian!). This is due to potential weakening through the pelvic floor from both carrying your child throughout pregnancy but also during delivery. Here at Eureka Osteo our Osteopath’s Megan and Ginger are both trained in women’s pelvic health assessments and assessing pelvic floor function.
Once given the green light, postnatally exercise can benefit you in a number of ways including:
Improved mental health and potential reduction of postnatal depression symptoms.
Improved energy and reduced fatigue. Meaning you are better able to handle the demands of motherhood and caring for a newborn.
Greater self efficacy, social interactions and improved mood. Getting out of the house and doing something for yourself can be very liberating and extremely powerful for ones mental health, particularly during the transition into motherhood. It is also a great chance to meet other mothers and form new social connections with people in the same stage of life.
Improved strength. Both globally and of the pelvic floor muscles. This is especially important in order to be able to withstand the demands of motherhood along with assisting the pelvic floor to recovery post pregnancy and delivery.
Bone health. Bone mass and strength progressively increases throughout the lifespan up until approximately thirty years of age when peak bone mass is achieved. The amount of bone strength that is build during these years is determined by a number of factors including:
Diet . A diet high in calcium is beneficial for bone health along with aiming to reduce your intake of salt, caffeine and alcohol, both of which can reduce bone mineral density.
Exercise habits/levels of activity/types of exercise or activity participated in. Exercise and activity of a weight bearing nature has been shown to have a greater impact on achieving a high level of peak bone mineral density.
Climate. Low levels of vitamin D are associated with poor bone health. Vitamin D is best obtained from direct sun exposure, therefore those living in colder climates may not attain sufficient levels.
Gender. Females are more likely than men to report reduced bone mineral density. This is primarily due to the hormonal changes that occur as a result of menopause and a reduction in the hormone oestrogen.
Weight. Being both underweight and overweight can contribute to reduced bone mineral density. Hormonal changes that occur when we are overweight can have a negative influence on bone mineral density. Whilst being underweight has also been associated with poorer DEXTA scan results. The presence of any eating disorders can also impact bone mineral density due to poor nutritional intake during this time.
Smoking status. Smoking can impact bone health in a number of ways including reducing calcium absorption along with reducing the production of bone forming cells.
Age of menarche. Studies have found that delayed menarche or a women’s first menstrual cycle can have a detrimental effect on bone mineral density. This is due to reduced levels of oestrogen circulating in the body during adolescence which is an important time for bone growth and development.
Genetics. Those with a family history of Osteoporosis are more likely to develop issues with declining bone mineral density.
Menopause. Menopause generally occurs between the ages of 45-55yrs, although it can occur prior to or following this age bracket. Research has shown that exercise can be beneficial in a number of ways during this time. It may even help alleviate or lessen the severity of some menopausal symptoms (even though this may feel like the last thing you want to do!). Some benefits of exercise during menopause can include:
Weight management and reduced chronic disease risk. Hormonal changes associated with menopause can result in increases in weight, most commonly around the abdominals, hips and thighs. This is a concern given an increased waist circumference is directly related to an increased risk of developing a number of chronic health conditions including type II diabetes, heart disease, high blood pressure and stoke. Increasing or maintaining a high level of physical activity can therefore be effective in reducing the significance of any weight gain along with improve overall cardiovascular fitness/heart health and muscular strength.
Maintain bone strength and integrity. Oestrogen plays a direct roll in bone metabolism and promoting greater activity of the cells which assist in bone formation. Therefore reduced levels of this hormone that occur during menopause can lead to reduced density and weakening of the bones, making some individuals more susceptible to fractures. Regular participation in exercise of a weight bearing nature, that is exercise that works against gravity and vertically loads the bones, can play a pivotal role in slowing this decline and maintaining high levels of bone mineral density. Examples of weight bearing exercise include squats, sit to stands, calf raises, lunges, step ups, skipping, hoping and bounding.
Improved sleep quantity and quality. Exercise can reduce stress and anxiety which in turn can correlate with a greater ability to fall sleep faster and promote more restful sleep.
Improved mood and reduced incidence of mental health concerns. The decline in progesterone levels during menopause can play a large role in influencing the mental health of many women and lead to increased feelings of anxiety, irritability and also low mood. Exercise can help alleviate these symptoms through the release of endorphins or our “feel good hormones”.
Stress reduction. Exercise can have a powerful affect on reducing high levels of stress related hormones such as cortisol whist simultaneously increasing endorphin levels to boost our mood and reduce stress.
Improved muscular strength. Muscle mass deteriorates as we age which can increase the susceptibility of sustaining a fall and potential accompanying fracture. Maintaining a high level of muscle mass and muscular strength can assist with reducing the risk of having a fall along with assist with improving quality of life and maintaining independence throughout the lifespan.
Improved cardiovascular efficiency and fitness. Participating in aerobic type exercise on a regular basis will assist with improving or maintaining cardiovascular strength and endurance. This will assist with improving heart and lung function therefore reducing your risk of heart disease and other cardiac related events.
Wanting to know more about exercise for your current stage of life? Feel free to book an appointment with Abby our Exercise Physiologist who will be able to tailor a program based on your needs and wants along with taking into any considerations based on your current stage of life. You can book in with Abby by clicking here.
Think you would benefit from booking a women’s pelvic health assessment? Click here to book with either Megan or Ginger. Alternatively to book either an EP or Osteo appointment phone us on 5333 2232 between business hours.
