Wellbeing > Age Specific Information > Female > 50 - 65 years old

Female 50 - 65 years old

This page provides general information about health and wellness for females ages 50 - 65 years old, however individual experiences may vary.

At some stage during our 50’s and 60’s the next major hormonal change will occur, as our body stops producing eggs and our menstrual periods cease.  Our levels of Estrogen and Progesterone decrease significantly.  These hormone changes can increase the risk of rapid weight gain, especially if we decrease our physical activity level during the same period. Being overweight at this stage of our lives may cause long term, permanent damage to our body. For women especially, weight gain is often linked to the development of depression, type 2 diabetes and osteoarthritis. 

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

These hormone changes are also associated with a significant loss of bone density. Taking dietary supplements such as vitamin D and calcium phosphate - combined with regular weight-bearing exercise - has been shown to minimise bone loss.

The effects of aging cause our tendons to gradually soften, our muscles to become weaker, and our joints to become stiffer and sometimes painful. Exercise should therefore be aimed at maintaining strength, while minimising joint aggravation. It should be increased gradually to avoid causing tendon overuse problems. 

Keeping physically active can be complicated by the symptoms of menopause, which may include  fatigue, depression, incontinence and hot flushes. 

During our 50’s and 60’s our exercise plans must also be aimed at minimising the loss of bone density, caused by the hormone changes of menopause. We should participate in regular moderate impact and resistance exercise.

Tendon and tendon sheath problems are closely linked to decreased strength, decreased fitness and obesity. The hormone changes associated with menopause directly affect tendon health, magnifying the risk of tendon issues.  We know that tendons get weaker and more vulnerable if we don’t exercise them at all, but we will need to be more gradual in the way we start and increase our chosen exercise.

The hormonal changes and lifestyle changes of menopause can also cause changes to our mental health. 

Stress: Menopause can be a very challenging and stressful time of life.  We are often still trying to juggle the demands of work and of motherhood, and suddenly our body seems to be adding additional challenges. It is important to find ways to manage our stress levels, as stress places the body in a chronic inflammatory state, and is linked to weight gain, depression and chronic pain. Exercise burns up stress hormones, and can be a helpful way to minimise stress. It is also helpful to set aside time to do things that make you happy! Mindfulness and other cognitive behavioural techniques can also be helpful. 

Depression:  Depression can be caused 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.

The years from 50-65 are typically the ones in which retirement planning becomes a significant priority. Retirement is more commonly a financially driven choice than a health driven one. Nevertheless, it is important to consider the physical nature of the work we do at this age and stage. If we are having frequent, recurring, work-related injuries and are performing a physically demanding job, this may be a good time to start looking for less physical alternatives; such as retraining in a managerial role, or stepping into a training or supervisory capacity.