Lecture 12: Menopause, Sport, and Exercise

Question 1

What is Menopause? When does it usually start? What are the 3 phases associated with menopause?

Answer 1

Menopause = a biological transition marking the end of reproductive years from declining hormone levels.
- Uterus and ovaries permanently stop having menstrual cycles.
- Usually starts at 51 yrs in NA, can vary.
- People of all genders can have menopause.

3 Phases of Menopause:
- Perimenopause = lasts 3-7 years, starts in late 40s/early 50s. Hormonal fluctuations and symptoms begin.
- Menopause = End of reproductive years. Usually 51yrs. Confirmed by 12 consecutive months without a menstrual period.
- Postmenopause = starts from the moment a person hasn’t had a period for 12 months until end of life.

Question 2

What are some common Menopause symptoms? What are some short-term and long-term risks?

Answer 2

Symptoms = hot flashes, brain fog, sleep issues, fatigue, anxiety.

Short-Term Risks = weight gain, mood swings, anxiety, joint issues, heart palpitations.

Long-Term Risks = Osteoporosis, sarcopenia, CDV Diseases.

• Not all individuals experience symptoms the same. Affected by cultures and settings.
• Experiences differ based on genetics, geographic location, and societal expectations.

Question 3

What are the associations between menopause and PA participation?

Answer 3

• People assume only menopause-specific symptoms impact PA participation, however midlife brings additional challenges.
  - DEC estrogen = muscle loss. weight gain, joint stiffness.
  - DEC motivation and confidence in exercise spaces.
  - INC recovery time and ROI.
  - Women feel shame in doing PA as they think it’s not attainable.

Question 4

What are some Midlife and menopause factors? How to they contribute to Barriers in Activity?

Answer 4

Midlife Factors:
- Physical = Health concerns, ROI, DEC PA, and a need to feel good.
- Psych = Prioritize others over self, no self-care.
- Social = Caring and employment responsibilities, need for connection and belonging.

Menopause Factors:
- Physical = Exhaustion, weight gain, hot flashes.
- Psych = Anxiety + depression, irritability, shame.
- Social = Stigma, isolation, feeling irrelevant.

Barriers in Activity:
- Capability = limited view of exercises, health issues, DEC fitness levels, no energy.
- Opportunity = Embarrassed about weight, shame about menopause symptoms, fear of ridicule.
- Motivation = Don’t relate exercise benefits to their needs, don’t think they’ll enjoy it, others needs come first.

Question 4

What are some of the main issues with behavioral change and PA adherence?

Answer 4

• Advice and recommendations inform, but do NOT motivate, especially if they’re focused on risk management.
• Info on WHAT to do is not info on HOW to do it. blocks the individual.
• Even with info and motivation, it’s very difficult to initiate a new behavior. Not a willpower issue, but rather a skill issue.
• Most difficult thing to do is create and maintain a habit.
• Even if there is a regular habit, there can be lapses and relapses to manage the self-regulation.

Question 5

What are some PA trends among older adults and also menopause? How can we encourage PA for the menopause cohort?

Answer 5

• PA DEC as people age.
• 11% of adults 60-79 meet Canada’s PA guidelines.
• People during and after menopause represent segment of the population with lowest levels of PA.

Encouragement Tips:
- Eat a healthy diet.
- Get enough calcium and vitamin.
- Do PA.
- Maintain a healthy weight.
- Avoid drinking and smoking.

Question 6

What are key elements of a successful PA program?

Answer 6

• Effective programs incorporate multiple behavioral change strategies.
• PA interventions should be multi-dimensional.
• Complementary support systems to enhance success.

Question 7

What are the 4 puzzle pieces needed to get this cohort active? (PRCS)

Answer 7

1. Possibility
   - INC awareness that exercise is relevant and beneficial.
   - Don’t assume that everyone is starting off on the same foot.
2. Reframe
   - Challenge restrictive ideas/barriers about exercise.
   - Lets you connect and learn more about the participant, makes it easier to come up with a program suitable for the individual.
3. Consideration
   - Identify realistic, accessible opportunities for PA.
   - Consider the population you’re working with, think about what’s feasible.
4. Support
   - Establish buddy systems and social reinforcement.

Question 8

What are the 5 principles to inspire being active in midlife?

Answer 8

1. Endless Possibilities
   - Expand exercise options, make them accessible.
2. Judgement Free Zones
   - Create inclusive, welcoming environments.
3. Support Network
   - Encourage peer support and social connections.
4. Expand the Image of what Sporty Means
   - Representation matters.
5. Make it relevant
   - Connect PA to daily life and personal priorities.