Tips: Fitness during menopause: Sports for women over 50

Menopause typically begins in the 40s, and the last menstrual period occurs on average at age 51. During this phase, the ovaries reduce production of the hormones estrogen and progesterone, which affects numerous bodily processes. In addition to familiar side effects such as hot flashes and sleep disturbances, weight gain and muscle loss can occur, which begins as early as age 30. According to " Sportbuzzer ," a woman loses almost half of her muscle mass even in old age without strength training.

While a healthy lifestyle can't directly delay the onset of menopause, women who live healthily often experience this change later. Strong muscles are essential for maintaining an upright posture and support bone health, thereby reducing the risk of osteoporosis. Basal metabolic rate decreases, which can lead to weight gain. Exercise also counteracts mood swings and depression that can arise from hormonal changes.