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Why Exercise Physiology For Cardiovascular Risk?

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Cardiovascular Risk for Women Through Menopause: Why Exercise is a Game-Changer

Menopause is a natural phase in every woman’s life, marking the end of her reproductive years. While the symptoms of menopause—hot flashes, night sweats, and mood swings—are often discussed, one of the most critical health concerns that can arise during this time is an increased risk of cardiovascular disease (CVD). As estrogen levels drop, a women’s risk for heart disease and other cardiovascular conditions significantly rises. However, the good news is that regular exercise can play a powerful role in mitigating these risks.

 

In this post, we’ll explore the cardiovascular risks women face during menopause and the ways in which exercise can be a game-changer in reducing these risks.


How Menopause Increases Cardiovascular Risk

During menopause, women experience a sharp decline in estrogen levels, which brings about several changes that affect cardiovascular health. Estrogen is known to have a protective effect on the heart and blood vessels, so when its levels drop, women’s cardiovascular risk begins to rise. Let’s break down the key factors:

 

1. Changes in Cholesterol Levels

As estrogen levels fall, women tend to experience changes in their cholesterol profile. Specifically, low-density lipoprotein (LDL), or "bad" cholesterol, tends to rise, while high-density lipoprotein (HDL), or "good" cholesterol, may drop. High LDL levels are a well-known risk factor for heart disease, as they can contribute to plaque buildup in the arteries (atherosclerosis), leading to reduced blood flow and an increased risk of heart attacks and strokes.

 

2. Increase in Abdominal Fat

Another significant change that often occurs during menopause is an increase in abdominal fat. This fat distribution, also known as "visceral fat," is particularly concerning because it is strongly associated with a higher risk of metabolic diseases like type 2 diabetes, hypertension, and high cholesterol—all of which increase the risk of cardiovascular disease. Visceral fat is more metabolically active than subcutaneous fat (the fat just beneath the skin), contributing to inflammation, insulin resistance, and other risk factors for heart disease.

 

3. Insulin Resistance

As estrogen declines, women are more prone to developing insulin resistance, a condition where the body’s cells become less responsive to insulin. This can lead to higher blood sugar levels, a hallmark of type 2 diabetes, which in turn increases the risk of cardiovascular events like heart attacks and strokes.

 

4. High Blood Pressure

Menopausal women are also at an increased risk for high blood pressure (hypertension). Estrogen typically helps maintain the flexibility of blood vessels, and its decline can lead to stiffening of the arteries, which can cause elevated blood pressure. High blood pressure is one of the primary risk factors for heart disease and stroke.

 

5. Decreased Endothelial Function

The endothelium is the thin layer of cells lining the blood vessels, and it plays a crucial role in regulating blood flow. Estrogen helps maintain endothelial function, but during menopause, this function deteriorates. Poor endothelial function contributes to an increased risk of atherosclerosis (narrowing and hardening of the arteries), which can eventually lead to heart attacks and strokes.

 

How Exercise Can Help Mitigate Cardiovascular Risk During Menopause

While the changes brought on by menopause can increase cardiovascular risk, the good news is that exercise can counteract many of these effects. Numerous studies show that physical activity—particularly aerobic exercise and strength training—can significantly improve heart health, manage weight, and reduce the risk of cardiovascular disease. Here’s how:

 

1. Lowering Cholesterol and Improving Lipid Profile

Regular cardiovascular exercise has been shown to improve cholesterol levels by increasing HDL (good) cholesterol and lowering LDL (bad) cholesterol. Aerobic exercise, such as walking, cycling, and swimming, helps to improve the function of the cardiovascular system, making it easier for the body to regulate lipid levels. Resistance training also plays a role in improving lipid profiles, with studies showing that strength training can reduce triglycerides and increase HDL cholesterol levels (LaMonte et al., 2005).

 

2. Reducing Abdominal Fat

Exercise is one of the most effective ways to combat the increase in abdominal fat that often occurs during menopause. Both aerobic exercise (such as jogging, swimming, or dancing) and strength training (such as lifting weights or using resistance bands) can help reduce visceral fat. Reducing belly fat is key in lowering the risk of metabolic conditions like type 2 diabetes, hypertension, and heart disease. Research consistently shows that even moderate weight loss (as little as 5-10% of body weight) can have a significant impact on reducing cardiovascular risk.

 

3. Improving Insulin Sensitivity

Exercise is a powerful tool in improving insulin sensitivity and reducing the risk of type 2 diabetes. Both aerobic and strength training exercises can help improve the body’s ability to respond to insulin, which helps regulate blood sugar levels and reduces the risk of diabetes and its associated cardiovascular complications. Regular exercise helps keep blood sugar in check, preventing the onset of insulin resistance, which is common during menopause.

 

4. Lowering Blood Pressure

Aerobic exercise has been shown to help lower high blood pressure by improving the elasticity of blood vessels and reducing the workload on the heart. Even moderate-intensity exercise, such as brisk walking or cycling for 30 minutes most days of the week, can significantly reduce blood pressure. Strength training also has a positive effect on blood pressure, particularly when combined with aerobic exercise. Regular exercise can reduce both systolic and diastolic blood pressure, thereby reducing the risk of stroke, heart attack, and other cardiovascular complications.

 

5. Improving Endothelial Function

Exercise helps to improve endothelial function by promoting the production of nitric oxide, a molecule that helps blood vessels relax and maintain proper blood flow. Studies show that both aerobic and resistance exercise can improve endothelial function, which reduces the risk of atherosclerosis and improves overall vascular health. By improving endothelial health, exercise helps reduce the narrowing and stiffening of arteries, lowering the risk of heart disease.

 

Types of Exercise for Heart Health During Menopause

To maximize cardiovascular benefits, a combination of aerobic exercise and strength training is ideal for menopausal women. Here are some of the best exercise types to include in your routine:

1. Aerobic Exercise

  • Walking: One of the easiest and most accessible exercises, walking can be done anywhere and at any time. Aim for 30 minutes a day, most days of the week, to improve cardiovascular health.

  • Cycling: Whether indoors on a stationary bike or outdoors, cycling is a great way to boost heart health and burn calories.

  • Swimming: This low-impact exercise is great for those with joint issues and offers a full-body workout that improves heart health.

  • Dancing: Dancing is a fun and effective way to get your heart rate up while improving coordination and balance.

2. Strength Training

  • Weight Lifting: Lifting weights or using resistance bands helps build muscle, increase metabolism, and reduce fat—particularly visceral fat that increases cardiovascular risk.

  • Bodyweight Exercises: Squats, lunges, push-ups, and planks are great ways to strengthen muscles and bones without equipment.

  • Resistance Bands: These provide resistance during exercises, helping improve strength, flexibility, and muscle tone.

3. Flexibility and Balance Exercises

  • Yoga: Yoga can help improve flexibility, reduce stress, and promote overall heart health.

  • Pilates: Pilates helps build core strength, improve posture, and reduce tension, which can indirectly benefit heart health by reducing stress.

 

Getting Started: Tips for Incorporating Exercise into Your Routine

  1. Start Slowly: If you’re new to exercise or haven’t been active in a while, begin with low-impact activities like walking or gentle swimming. Gradually increase the duration and intensity of your workouts.

  2. Set Realistic Goals: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with two or more days of strength training. Break it down into manageable sessions, such as 30 minutes a day, five days a week.

  3. Focus on Enjoyment: Choose activities you enjoy to stay motivated. Whether it’s dancing, hiking, or swimming, finding something that feels fun will help you stick with it in the long run.

  4. Listen to Your Body: Menopause can bring changes in energy levels and joint health. Pay attention to how your body feels during exercise and adjust accordingly. If you experience discomfort or pain, consider modifying your routine or consulting with a healthcare provider.

  5. If you need help getting started book in with one of our Exercise Physiologists!

 

Final Thoughts

Menopause brings about several changes that can increase cardiovascular risk, but exercise is a proven and powerful tool to combat these effects. Regular physical activity—especially a combination of aerobic exercise and strength training—can help lower cholesterol, reduce abdominal fat, improve blood pressure, and enhance overall heart health. By making exercise a priority during menopause, you not only improve your cardiovascular health but also enhance your overall quality of life, reduce stress, and increase longevity.

So, lace up your sneakers, find an activity you enjoy, and take control of your heart health during menopause. Your future self will thank you!


 

Looking to get started or need more info, get in contact with the Prescribe Exercise team on (02) 4259 0384 or click the BOOK NOW link


Post Created By Emma - Accredited Exercise Physiologist.


Want to book in and see one of our team head on over to our online bookings CLICK HERE 





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