Metabolism has to be one of those most persistently misused terms in the fitness industry. Having a fast metabolism was once the envy of almost every a would-be fitness enthusiast. Having a fast metabolism, instructors said, would mean that the body becomes akin to some sort of fiery, fat-annihilating furnace.

Metabolism refers to all the physical and chemical processes occurring inside living organisms concerned with the transfer of energy. These processes leave in their wake one essential outcome that seems to be a fundamental and inescapable part of the human condition – change.

So while we often discuss things like metabolism and the short-term effects of exercise on the body, today we can ponder physical change on a grander scale, the sort that happens regardless of whether we exercise or not, or to what extent. Granted, the body is a highly adaptable unit. Apart from constantly interacting with its surroundings through the process of adaptation, it also undergoes a changes that are predestined, written into our genetic code and entirely natural parts of the cycle of life. Fortunately, exercise can help prepare us for and alleviate the unpleasant effects of some of life’s hardest hardware ‘updates’.

From child-bearing to the selection of personal hygiene products, it would seem human existence consistently presents the greatest complications and challenges specifically to the fairer gender. With some of the seemingly heftiest of life’s calamities duly overcome, just as the dust starts to settle, and the unsuspecting female wistfully ponders what could very well be the dawning of an imminent age of calm and serenity, physiology hands her the next big game-changing card.

For most it happens at approximately the age of 50, while others may experience it earlier or later. From metabolism to menopause, let’s explore some of the benefits to be had from a little training by women in the throes of this truly tricky phase of transitional physical change. Stricken by hot flushes and mood swings, menopausal women will experience a number of additional physical discomforts including fatigue, insomnia and weight gain. The key factor in all this is ultimately the decrease in levels of oestrogen. I’m not about to proclaim exercise as the miracle-performing crusader riding on its high muscular horse, because prominent exercise scientists simply haven’t really explored the links between physical activity and menopause in a particularly extensive and direct manner yet. We can, however, make some indirect yet crucial links between known benefits of exercise and some of the less pleasant experiences associated with this time, showing that when it comes to physical activity we should still never pause, even for the menopause.

Weight gain is commonly associated with menopause, only the fat tends to accumulate in different places to where the oestrogen used to put it

Weight gain is commonly associated with this phase, only the fat tends to accumulate in different places to where the oestrogen used to prefer to put it. While the hips and thighs were once the primary problem areas, the classical abdominal zone tends to take over as a result of the declining influence of oestrogen. Dietary discipline assumes greater importance in curbing this effect. Increased physical activity can most definitely help towards achieving a neutral energy balance thus preventing weight gain.

Along with these changing fat storage patterns, a slight change in posture may be experienced, which means a slight shifting of the centre of gravity of the body. If the centre of gravity moves forward, which is what it tends to do in the case of increasing abdominal fat in particular, muscles and connective tissues in the back could become strained. A strengthening and stretching routine could do wonders in warding off back pain.

Physical exercise also has the wondrous effect of enhancing mood and self-esteem. Its psychological benefits include a reduction in anxiety and increased feelings of happiness due to spikes in levels of circulating endorphins.

Following menopause, statistics tell us that women tend to be at greater risk of both osteoporosis and heart disease. Exercise, however, is known to delay the onset of declining bone density. Light resistance training with weights or resistance machines will help as will activities with very controlled amounts of impact applied in the right conservative doses. Exercise is also strongly linked to lowering the risks of developing heart disease. Light cardiovascular training, such as walking, swimming or indoor cycling, can improve  the efficiency of the cardiovascular and respiratory systems.

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