Wellbeing > Age Specific Information > Female > 40 - 50 years old

Female 40 - 50 years old

This page provides general information about health and wellness for females ages 40 - 50 years old, however individual experiences may vary.

In Australia the average age at which women have their first baby has increased to just over 30. The average age at which menopause starts has been decreasing, and is now 51.  An increasing number of women are experiencing premature menopause in their early 40’s, thought to be due to obesity and synthetic hormone intake.  Pregnancy and menopause mark the two most dramatic changes in a woman’s hormone levels, and they are now occurring closer together. These hormone changes affect our physical and mental health, and make our bodies susceptible to certain joint and tendon problems.

During our 40’s and 50’s our hormones begin to plateau. Our metabolism slows, and symptoms of menopause start to appear.  Time and priorities shift and for some of us this leads to weight gain and a loss of fitness.  Problems with continence may occur (usually during and after pregnancy), and we may find it difficult or embarrassing to exercise like we use to. 

This combination of mental, physical and emotional factors often leads to weight gain. Being overweight at this stage of our lives can result in long term damage to the body. For women especially, weight gain is often linked to the development of depression, type II diabetes and osteoarthritis. 

We can minimise weight gain during this phase of life by limiting our intake of alcohol and sugary processed foods, and by engaging in regular physical activity.

Women of this age range are often juggling family life and career, and it can be very difficult to make time to look after our fitness. Difficult, but very important! This will become even more crucial as our bodies continue to age. 

At this age, maintaining and optimising muscle strength and bone density before menopause starts is most important. We shoulder perform regular moderate impact and resistance exercise.

Tendon and tendon sheath problems are closely linked to decreased strength and fitness, and to obesity. After having children, time and priorities shift and for some women this leads to weight gain and a loss of fitness. We often place less importance on maintaining physical strength and fitness, but still expect our bodies to handle the demands that our active and growing kids send our way. This decrease in fitness and strength, increase in body weight, increase in physical workload and change in hormones can combine to cause painful tendon and tendon sheath conditions.  

The hormonal changes and lifestyle changes of this pre-menopausal stage of life can also create challenges for our mental health. 

Stress: The mental and emotional demands of motherhood, combined with work and career pressures, can result in high stress levels during this time. It is important that we find ways to manage our stress levels, as stress hormones place the body in a chronic inflammatory state, which is linked to weight gain, depression and chronic pain. Exercise burns up stress hormones, so it can be a helpful way to minimise stress. Just as importantly, set aside regular time to do things that make you happy! Mindfulness and other cognitive behavioural techniques can also be helpful. 

Depression:  Depression can be caused or worsened by the changes in hormone levels and is often related to stress levels, weight gain and decreased physical activity. 

For more information and ideas speak to your Physiotherapist, Doctor or Women’s health specialist. 

While being physically active is good for our health, repeatedly putting our joints and tendons under heavy load or severe strain throughout the working day can lead to the development of overuse injuries. If we have a highly physical job involving heavy lifting, high impact or repetitive work (particularly overhead) it might be a good time to start looking for less physical alternatives.  Perhaps consider a supervising or training role, step into an administrative or managerial role, or explore different careers.