Menopause is having a moment. Every year, over 1 million women reach menopause, often while they’re in their 40s and 50s and well into their careers. Many are leading teams and balancing responsibilities at work and home. Symptoms like hot flashes, mood changes, sleep problems, and brain fog can affect daily life and job performance. Physical activity can help with many of these challenges, giving women another way to look after their health during these important years.
Menopause Is Already Affecting the Bottom Line
More than 75% of women are working as they move through menopause. Some women have few or no symptoms, while others notice changes that come and go. For some, symptoms can be disruptive, lasting a long time and interfering with quality of life, relationships, work productivity, and career advancement.
The effects of menopause at work are more than just the occasional hot flash in a meeting. Women experiencing menopause are more likely to miss work, reduce their hours, or even leave their jobs because of symptoms. Consider these findings from a recent study on menopause in the workplace:
- One in four women considered not pursuing, or did not pursue, a leadership opportunity.
- One in three women considered reducing, or reduced their workload.
- Two out of five women considered finding, or found, a new job.
The symptoms that affect work are wider ranging than many employers might think. In the same study, 70% of women said sleep disturbances or insomnia were among their most troubling symptoms, and 78% reported brain fog or trouble with focus, learning, and memory. Joint pain, weight changes, mood swings, and irritability were also common.
Menopause also comes with a financial cost. A Mayo Clinic study estimated that menopause symptoms cost $1.8 billion per year in lost productivity. When related medical expenses are included, the total yearly cost goes up to $26.6 billion.
Why Movement Matters During Menopause
Hormonal changes during menopause can affect muscles, bones, sleep, mood, weight, and heart health. That makes physical activity especially valuable because it can help with several of these areas at the same time:
- Preserve muscle and support a healthy weight. Strength training helps maintain muscle, which matters more as women get older. Aerobic activity helps with heart health and weight management.
- Keep joints moving. Regular movement can improve flexibility, strengthen the muscles around the joints, and support better mobility when stiffness or discomfort is a problem.
- Protect bone health. As estrogen levels decline, bone loss accelerates. Weight-bearing and resistance exercises can help preserve bone density and reduce the risk of osteoporosis.
- Support heart health. Cardiovascular risk rises after menopause, making activities such as brisk walking, cycling, and swimming especially important for heart health and blood pressure.
- Boost mood and mental well-being. Exercise can help reduce stress and anxiety while improving mood, focus, and overall mental health.
- Improve sleep. Regular physical activity can support better sleep quality, which is especially important when night sweats, insomnia, or other menopause symptoms interfere with sleep.
That doesn’t mean exercise is a cure for menopause symptoms, but physical activity can help women protect the very systems that become increasingly important for health during and after menopause.
Strength Training Moves to the Front of the Line
For women in midlife, strength training deserves special attention. Declining estrogen accelerates bone loss, and maintaining muscle becomes increasingly important. Resistance and weight-bearing exercise can help preserve bone density, muscle strength, and physical function.
Strength training is only one part of the picture. Working on mobility and stability can help women keep moving comfortably even with joint pain or stiffness. Since sleep, stress, heart health, and weight can become more challenging to manage in midlife, it helps to mix in a variety of activities, including walking, aerobic activity, and stress management. The goal is not to create a special “menopause workout,” but to give women more ways to stay strong, flexible, active, and healthy when it matters most.
Aaptiv: Helping Women Stay Strong Through Midlife
Menopause may change what women need from their wellness routine, but it shouldn’t make it harder to stay active. Aaptiv offers employees flexible options to support strength, mobility, cardiovascular health, sleep, and stress management through personalized, on-demand programs for all ages. For women going through menopause, this means practical support they can use on their own terms, helping them stay active, strong, and healthy through midlife and beyond.
Learn more about Aaptiv employee fitness and wellness solutions.
