Sports Bras and Menopause | The Sports Bras we recommend for physical exercise during menopause
As the UK’s Sports Bra Experts, we are constantly learning how we can further support women with their active lifestyles. In honour of World Menopause Day, we have reached out to our boobydoo community for advice on selecting the right sports bra when going through menopause and how important it is to keep active.
How can exercise be used during menopause?
Menopause is a natural part of life for women and exercise can be used as a tool to help manage the symptoms that you are experiencing. Some of the benefits of staying active include improving your mood, manage weight gain, improving sleep and lessen feelings of anxiety.
Some of the suggested exercises to undertake during menopause are yoga/tai chi to help with flexibility, muscle strengthening like lifting weights or using resistance bands and cardiovascular exercise.
Source: https://www.bupa.co.uk/health-information/womens-health/menopause-exercise
'Menopause can come with a whole raft of symptoms which can make working out a challenge. That said, continuing to be active in and around menopause is one of the best things you can do for your body, your mind, and your overall health.
The idea that ‘rest is best’ no longer holds true. Motion is lotion! In fact, not only will exercise help improve your menopausal transition, but it can also benefit your general wellbeing by helping to manage stress (which causes the body to hold on to fat around the middle), balance your moods and boost self-confidence.' - Gail, Menopause Movement Coach & Run Leader
'Statistics from Women in Sport show that just under a third of women drop off from physical activity during menopause. Don’t be one of them. As we’re all going to live for such a long time – a third of our lives after menopause - it’s well worth spending time on our bodies now to help future-proof your health. Muscle and bone strength start to decline from the age of 30 to 35, speeding up in menopause, when there’s a huge decline in strength so it’s vital to build bone density with strength training to help prevent osteoporosis. Post-menopause, women’s rate of heart disease rises to equal that of men; exercise makes the heart bigger, stronger and reduces your heart rate, in addition to having a positive impact on brain health.
Start from where you are now and recruit a friend or family member to join you and keep you accountable. But remember, being active should make you feel good; something you look forward to. So, get out there and see what you enjoy! And remember, rest is just as important, so listen to your body and learn how to identify when you need to relax and recuperate.' - Gail
Why is choosing the right sports bra important when going through menopause?
Your breasts can change in size and shape during perimenopause and menopause, as well as become more painful and tender. This makes finding the right sports bra important, especially if you plan on staying active.
Source: https://www.midlifemakeover.co.uk/blog/how-find-right-sports-bra
‘Breasts can change a lot in the run up to, and during, the menopause. Glandular tissue shrinks so breasts can lose volume and start to sag but they also become softer and so comfort is key to wearing any bra!
Soooo many women turn to fitness when their bodies start to change and as your boobs can also grow with hormone changes, it's so important to have a bra fitting before starting a new regime. You don't want sore boobs to stop you from doing an activity you love! ‘ - Liana, boobydoo ambassador.
'While keeping active is essential, often our boobs can hold us back. And this can be especially true in and around menopause.' - Gail
'With significant hormonal fluctuations during perimenopause - the years before your periods stop – you may start to notice changes in the size and shape of your boobs. This is because as your levels of oestrogen drop dramatically, the glandular tissue in your breasts shrinks. This causes them to become less dense and fattier, and as the elasticity of the supporting structures within our boobs decreases, your boobs may become more tender and painful, as well as change in size and shape.
This means choosing the right sports bra now becomes more important than ever. Why? when exercising without adequate bust support, breast tissue is exposed to three-dimensional movement: up-down, forwards-backwards, and side-to-side. This can result in pain, chafing and trauma to the breasts' supportive tissue - the Cooper’s ligaments. Once stretched, these cannot revert to their original position, so it’s important to support your breasts whenever you exercise.' - Gail
Sports bras we recommend wearing during menopause
Before choosing your sports bra there are a few question you need to ask yourself. What activities will I be using this for? What features are right for me? This will help you to determine what impact level you will need and narrow your search in the styles you are looking for.
‘Personally, I'm leaning towards softer fabrics as I get older, but I also get warm whilst exercising so a good breathable fabric is important. I also think women of my age are happy to go for bright and bold colours as we're not afraid to stand out in the crowd - I mean every runner I run with wears bright leggings so bras are no different.’ - Liana
'How to find the right bra for you? Try as many styles as possible – encapsulation, compression or combined compression and encapsulation - and sizes to try at home. That way, you have the time and space to see if it really fits, and can jump to see how supportive it really is.
Good luck, and don’t miss out on the many benefits exercise can bring in and around menopause because of a lack of support. boobydoo can help!' - Gail
For bigger cup sizes
Royce Impact Free G-K Sports Bra
This is a non-wired and non-padded style sports bra with high impact support to keep you always feeling supported and comfortable.
It is 100% cotton which naturally wick sweat away from the skin to help keep you cool and dry. The straps are also lined with foam for added comfort.
Recommended for: cycling, gym, and horse riding.
ENELL Sports Bra
If you struggle with racer back clips or putting on a regular bra, then why not try a front fastening option such as the ENELL Sports Bra. Designed without wires, this sports bra features wide straps to evenly distribute weight and reduce shoulder fatigue.
The back features a cross strap design to provide posture enhancing support. ENELL Sports Bras have also been crafted with NATUREXX® moisture management performance fabric for a cooling feeling
Recommended for: running, cycling, horse riding and ball sports
Panache Sport Ultimate Racerback Non-Wired Sports Bra
Featuring padded shoulder straps, seam free inner cups and a cushioned fastening, this Panache Sports Bra has been designed with comfort in mind.
It comes with a permanent racerback that had a magnetic claps top fastening so you can get this bra on/off with ease. The stretch mesh fabric offers heightened breathability to keep you cool.
Recommended for: running, football, horse riding and gym.
For smaller cup sizes
FiiT Katie Bra
This Katie Bra from FiiT has been designed to be ultra-comfortable and provide high support. It’s non-wired, has removable pads and a hook and eye fastening for band adjustability.
Recommended for: CrossFit, yoga, cycling, walking.
SportJock Action Sports Bra
The SportJock is a crop top style sports bra that offers super soft, wire-free support.
The ultimate bra too keep you feeling cool and dry, the racerback features a keyhole design for proper ventilation whilst the CoolMax materials help to wick away moisture.
Recommended for: running, gym, Pilates and walking.
For high impact support
Anita Air Control Padded Sports Bra
This high-performance sports bra is a lightweight construction so you can move with freedom and ease.
It’s non-wired and features ergonomically shaped straps that adapt to your body shape to prevent cutting – ensuring your workout is a comfortable one! The mesh panels allow air to circulate freely.
Recommended for: gym classes, tennis & racket sports, cycling and walking.
Shock Absorber Ultimate Run Bra
This non-wired and non-wired sports bra offers the ultimate support thanks to the unique infinity-8 system.
The seamless inner helps to reduce chafe and it has been crafted from moisture-wicking sports performance fabrics to keep you feeling cool and comfortable during the most intense workouts.
Recommend for: running, triathlon, gym and rugby.
Not sure what size is right for you?
We have a handy fitting assistant located on the product pages to help packed with sizing advice and tips. If you are struggling to find your current bra size then head to our fitting guide or book a virtual fitting with one of sports bra experts.
Further resources:
https://www.thewell-hq.com/category/menopause/
https://www.instagram.com/drjengunter/
https://womeninsport.org/research-and-advice/our-publications/
https://iamrunneruk.com/