Leeds Beckett University researchers share key findings to help manage menopause

At a recent workshop hosted by academics at Leeds Beckett, women going through perimenopause gathered together to find out how to improve their physical and mental health during what can be a difficult time for a lot of women. Fifty percent of those attending felt they weren't listened to and were unsupported by their GP and most were given recommendations for Hormone Replacement Therapy (HRT), with only one offered advice around lifestyle factors such as physical health.

Marie Gwynbleidd, a PhD student at Leeds Beckett University, said: "It is shocking that only one woman at our workshop was offered advice on physical health when visiting her GP about menopause symptoms. Physical activity is a key factor in enhancing your wellbeing and promoting longevity.

"Firstly, it can help prevent osteoporosis and the loss of muscle mass and secondly, it may contribute to improved self-confidence."

However, discussions at the workshop showed that there are barriers to strength training for some women:

• Confusion about exercise requirements - participants expressed uncertainty about the minimum exercise recommendations and what constitutes effective strength training
• Many expressed concerns about being judged when going to the gym or worried about not knowing how to use the equipment correctly
• Most didn't identify with images of strength training, feeling that they didn't have the time or desire to look like the images they'd seen

Dr Nova Deighton-Smith, senior lecturer in Psychology in the School of Humanities and Social Sciences, has conducted research with perimenopausal women. She found that as a result of strength training, women reported improved mood, feeling more resilient and in control, and overall feeling empowered in their daily life.

She said: "We know that fitness culture in general can be exclusionary, and it is rare to see a woman in perimenopause lifting weights on social media, so it is understandable that they might not identify with those who do. But whilst it may feel daunting thinking about going to a gym for the first time, for women who do actually try strength training, the perception of those barriers might change. We need to create safe spaces in which women in mid-life feel welcome and supported, which will boost confidence in their fitness journeys. We must continue to promote the physical and psychosocial benefits of strength-based activities in perimenopause so that women can make an informed decision about the exercises they choose and that they enjoy for a more engaging experience."

Marie added: "We believe that the concerns expressed during our workshop show a need for change to make strength training more inviting and enjoyable. We must explore effective strategies to help women overcome the practical challenges they face in maintaining an exercise regime. There are still many questions about how to integrate training into busy lives of individuals who might never consider engaging in such activities, but we want to show women that it can be relatively easy to incorporate an exercise routine into a busy life."

Strength training

What is Strength Training?

Strength training involves activities that make muscles work harder, against a weight or gravity - focusing on exercises that engage multiple muscle groups and therefore including different types of movements is advantageous. NHS guidelines recommend that per week, adults aged 19-65 should do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week as well as completing 150 minutes of moderate aerobic activity. This is never more important than for those in perimenopause, where the ageing process and loss of oestrogen is accompanied by reduced muscle strength and bone density, in addition to the psychological symptoms that can occur.

Examples:

• Gym sessions
• Bodyweight exercises like Pilates and active forms of Yoga
• Engaging in ball sports, such as tennis, for bone health
• Revisiting childhood sports (e.g, gymnastics)

What should I do if I'm considering strength training?

• Try various exercise options to try and find enjoyable activities. The best exercise type is the one you can do and enjoy doing regularly
• Exercise with a friend - research has shown that social support is vital for maintaining motivation, plus you can catch up with your friends whilst doing something for your health
• Reach out to fitness groups either in the local community or on social media. Get in touch with the charity Menopause Café to see if there is a group on your area
• Speak to your local gym or centre to see if they run women-only sessions. For example, at Leeds Beckett, we hold women's only weightlifting classes that are designed to support women who want to get into strength training but don't feel confident in joining a mixed class or gym. You can find these classes on their Instagram page @Beckettactive

See videos below for examples of simple strength training exercises demonstrated by Alison Bell - Masters student in Sports and Exercise Therapy.