Menopause is natural stage in every woman’s life that often come with (often too many) physical and emotional changes. We can’t avoid it, but there are ways to make this time in your life a little easier. Navigating through this new phase can be overwhelming and you might be looking for solutions to manage your menopause symptoms effectively, and one surprising ally might be outdoor aquatic exercise!
What’s menopause all about?
It all starts with perimenopause, a transitional period leading up to menopause, which can start several years before menopause itself (great). During perimenopause, hormone levels fluctuate, and you might start feeling some symptoms and have irregular periods. Menopause happens when you are at the end of your menstrual cycles. Typically occurring around the age of 50, menopause is officially diagnosed when you have gone 12 consecutive months without a period. We now see more and more women entering early menopause (between 40 to 45 years old) with more severe symptoms. Because women who enter menopause early spend more years without the benefits of oestrogen, they are at higher risk of osteoporosis, heart disease or depression.
But first you might be thinking, what are typical menopause symptoms? Just like teething for babies, it can be a lot of things – that’s why irregular periods is probably the most reliable way to know.
Menopause can bring a wide range of symptoms including:
– Hot flashes: Sudden feelings of heat, often accompanied by sweating and flushing.
– Mood swings: Hormonal fluctuations can lead to irritability, anxiety, and depression.
– Sleep disturbances: Many women experience insomnia or disrupted sleep patterns.
– Weight gain: Changes in metabolism and hormonal shifts can contribute to weight gain, particularly around the abdomen.
– Joint pain: Some women experience joint stiffness and pain during menopause.
– Decreased bone density: As said earlier, oestrogen plays a crucial role in maintaining bone density, so its decline during menopause can increase the risk of osteoporosis.
Now that we know what we are up against, can aquatic exercise help in any way? The answer is YES! Aquatic exercise offers a unique solution to managing those pesky symptoms. Here’s how:
Cooling effect: A 2024 study led by Academics at University College of London shows that cold water can ease menstrual and menopause symptoms such as cramps, hot flushes and mood swings by providing a refreshing environment. Swimming in the sea or exercising in an outdoor pool might be a great way to calm your nerves, cool down and burn some calories while you are at it!
Low-impact workout: Aquatic exercise is gentle on the joints, making it ideal if you are experiencing joint pain or stiffness. It allows for a full-body workout without putting excessive strain on the body. Exercising has been proven to be essential to maintain bone density and preventing osteoporosis but most of the time the impact created during land based exercise is too high to be bearable / enjoyable. The Ripple Club offers the perfect solution: a low impact workout that doesn’t compromise on efficiency.
Weight management: The Ripple Club classes offer an effective way to burn up to 800 calories per class and maintain a healthy weight. Combined with a balanced diet, regular Ripple Club classes can help to prevent weight gain usually associated with menopause.
Mood enhancement: Physical activity and small amount of sun exposure release endorphins, which are neurotransmitters that promote feelings of happiness and well-being. This can help combat mood swings and reduce symptoms of anxiety and depression.
Improved sleep: Regular exercise, especially in the water, has been shown to improve sleep quality. The combination of physical activity and exposure to natural light will also help regulate the sleep-wake cycle, making it easier to fall asleep and stay asleep at night!
Tips to get started
If you’re considering incorporating Ripple Classes or any outdoor aquatic exercise into your routine, here are a few tips to help you get started:
Choose the right swimsuit: Invest in a comfortable and supportive swimsuit that allows for freedom of movement.
Start slowly: If you have not exercised in a while, take it at your own pace and gradually increase the intensity as you build stamina. We all started somewhere!
Stay hydrated: Drink plenty of water before, during, and after your workout to prevent dehydration, especially in Singapore’s tropical climate. If you are not a big water fan, check out our blog post what to drink when you are not drinking for recipes!
Listen to your body: Pay attention to how your body feels during and after exercise. If you experience any pain or discomfort, talk about it to your instructor and they will be able to modify your routine accordingly. Our team of instructors have experience with people of all ages, fitness levels and abilities so don’t feel shy!
Seek guidance: If you are experiencing a lot of pain consider working with one of our certified aquatic personal trainers who can tailor a workout plan to your specific needs and goals.
Embracing this new chapter
Menopause, like every transition in our lives will bring both challenges and opportunities for growth. By incorporating aquatic exercise into your routine, you can manage symptoms, improve your physical and emotional well-being, and come out on the other side with more vitality and resilience. Grab your swimsuit, head to one of our 6 luxury hotels in Singapore, and dive into a brighter, healthier future!
See you there!
Alicia