Oxford Brookes Unscripted

Episode: Moving Through Menopause: How Exercise Supports Health, Confidence and Community

Host: Dr. Ellie Beaman
Guests: Dr. Anne Dell Extra (Senior Lecturer, Sport & Exercise Science), Dr. Adam Beerbe (Associate Professor of Sport & Exercise Psychology)
Date: January 13, 2026

Episode Overview

This episode explores the role of exercise in supporting women through menopause, highlighting the wide-ranging physical, psychological, and social benefits of targeted movement programs. Drawing on original studies conducted at Oxford Brookes, Dr. Anne Dell Extra and Dr. Adam Beerbe share how interventions like Zumba Gold and workplace exercise programs improve bone density, mental health, confidence, and social engagement for women in this life stage. The discussion shines a light on addressing menopause openly, busting persistent myths, and empowering women—especially those from traditionally underserved communities—to embrace exercise as a tool for health and wellbeing.

Key Discussion Points and Insights

Introducing the Researchers and Rationale

• Anne Dell Extra: Transitioned from sports physiology to public health, inspired by growing awareness and dialogue about menopause. Collaborated with the Brookes menopause group to focus on exercise’s effects on menopausal women (02:16).
• Adam Beerbe: Psychophysiology background, aiming to bridge the gap between mental health and exercise interventions in menopause, especially for underrepresented groups (01:37, 03:52).

Why Menopause Is Challenging—and Often Taboo

• Definition and Scope: Menopause marks the end of menstruation, typically between ages 45–55, but can occur sooner post-surgery (04:38).
• Physiological Effects: Drop in estrogen/progesterone affects bone density, leading to osteoporosis, and impacts mental health by reducing neurotransmitters like serotonin and dopamine, potentially increasing anxiety and depression (04:38–06:33).
• Social Dimension: Lack of awareness and stigma create additional challenges ("people don't really understand...it can lead to a lot of potential issues," 05:12).

“You'd be really surprised to see how many aspects estrogen is responsible for… your bone tissue decreases, leading to osteoporosis… and it also maintains your mental health.”
— Anne (05:17)

Why Focus on Exercise?

• Multi-Faceted Benefits: Exercise can counter bone density loss and boost endorphins, directly addressing physical and mental effects of menopause (06:57).
• Gap in Research: Few studies have centered on women from lower socioeconomic backgrounds or workplace-based programs (07:36).

Zumba Gold: A Fun, Adapted Program for Women 50+

• What Is Zumba Gold?
  Latin and international music-based group dance class, designed to be lower-impact for individuals 50+, making it accessible and enjoyable for a wide age range (08:24).

“Everyone is making fun of me when I talk about Zumba and Zumba Gold, but I love it… There are people in their 80s who are doing Zumba Gold—it's a really fun workout but still makes you fitter.”
— Anne (08:24)

Engaging Underserved Populations

• Why Lower Socioeconomic Status?
  To reach women with additional barriers—including financial constraints and caregiving responsibilities—often overlooked in mainstream studies (09:57).
• Community Integration: Research and classes embedded within local Oxford neighborhoods (10:37–11:10).

Main Benefits and Study Outcomes

Zumba Gold Study (Community Setting)

Physical Benefits (12:09)

• Gains in muscle mass and lower-body strength ("women were getting stronger")
• Increased endurance: "distance covered after the study was greater” in walk tests

Psychological & Social Benefits (12:56, 15:23)

• Improved mental health; reduction in fatigue (general, physical, mental)
• Lower amotivation—a significant boost in confidence to exercise
• Stronger sense of social connectedness; class promoted "belonging," positive body image, confidence, coordination, and improved mood
• Atmosphere emphasized enjoyment over perfection—laughing at mistakes was encouraged

“Mistakes are fine. It’s not about performance, it’s just about engagement.”
— Adam (13:54)

“A new community, like a therapy space… It makes you happy, right? Exercise is like an antidepressant… The feeling good factor lasts into the evening.”
— Participant quotes shared by Adam (16:17)

Memorable Moment

• Participants often went for coffee together post-class, reinforcing new social bonds and inclusion (17:09).

Workplace Exercise Intervention

Design and Logistics (19:06)

• Surveyed interest; four class options: Body Conditioning, Zumba Gold, Pilates, HIIT
• Participants chose two classes/week over 12 weeks during work hours (+optional gym sessions)
• Required support and flexibility from managers; retained 28 participants

Physical Outcomes (24:27)

• Improved lower limb strength and endurance; decreased body fat, improved menopause-related symptoms (e.g., hot flushes, urogenital issues)
• No significant increase in muscle mass—possibly due to pre-existing activity levels and exercise type variety (26:35)

Psychological Outcomes (27:30)

• Increased intrinsic motivation ("go because you enjoy it"), leading to sustained physical activity beyond the study
• Enhanced mental health, positive attitudes toward work and exercise, improved productivity (“It made me feel really good and got on with my work a lot better,” participant, 29:55)
• Better management of menopausal pain and symptoms; increased confidence and relatability among colleagues
• Call for more classes outdoors and further customization

“They tailored it to each thing that we had to do… you can do it this way, this way, or this way, depending on how fit we were.”
— Adam, quoting participant (31:59)

Unexpected Findings (32:39)

• Participants overwhelmingly preferred the "hardest" class—Body Conditioning—and requested more sessions, highlighting the value of a supportive, relatable environment (34:15).
• Decrease in body fat even without a dietary component (34:51).

Overcoming Barriers and Fostering Inclusion

Addressing Fears & Barriers (39:28)

• Start small and at your own pace; any movement is beneficial
• Emphasized the importance of group/community exercise over solo activities for motivation, confidence, and enjoyment (41:18, 42:01)

“There’s lots of other benefits around relatedness. So just being in the same environment as other individuals who might be experiencing menopausal symptoms … was one of the real key benefits.”
— Adam (39:51)

Busting Myths About Menopause & Exercise

Biggest Myth: Exercise worsens hot flushes.
Reality: Regular exercise improves thermoregulation, decreases frequency/severity of hot flushes over time, and teaches the body to sweat more efficiently (42:57).

“In the long term…it’s the opposite. Exercise improves the way you thermoregulate… After two or three months, you might have less hot flushes because your circulatory system is more efficient.”
— Anne (43:11)

Notable Quotes & Moments

• On Social Connection:
  “A new community, like a therapy space.” (16:19)
  “It makes you happy, right? Exercise is like an antidepressant.” (16:30)
• On Motivation:
  “Individuals who had little or no motivation actually reduce feelings of that in the Zumba group.” — Adam (13:47)
• On Group Engagement:
  “The crux of these classes is that mistakes are fine. It’s not about performance, it’s just about engagement.” — Adam (14:18)

Timestamps for Important Segments

| Timestamp | Segment | |-----------|------------------------------------------------------------| | 01:03 | Guest introductions and research background | | 04:38 | What is menopause, and why is it challenging? | | 06:57 | Why is exercise important for menopausal women? | | 08:24 | What is Zumba Gold and how is it adapted? | | 09:57 | Importance of focusing on lower socioeconomic backgrounds | | 12:09 | Main benefits of Zumba Gold program | | 15:23 | Psychological benefits and participant feedback | | 19:06 | Workplace intervention: logistics and structure | | 24:27 | Physical outcomes from workplace exercise program | | 27:30 | Psychological and work-lifestyle impacts | | 32:07 | Unexpected results and participant-driven insights | | 36:37 | Plans to scale up / expand into green/community spaces | | 39:28 | Overcoming barriers to exercising during menopause | | 42:57 | Busting myths: Exercise and hot flushes | | 44:52 | Where to learn more / access published research |

Future Directions & How to Get Involved

• Plans to expand and replicate programs at other universities and settings, including the NHS and private companies, with a focus on facilities and qualified instructors (37:01).
• Exploring the benefits of outdoor/green spaces for exercise (36:37).
• Ongoing need for research funding; participants can check for new studies or join ongoing workplace classes at Oxford Brookes (“Body Conditioning” class Thursdays at 12:15, for menopausal staff).

Resources & Further Reading

• Published research:

  • First study available free via the journal Healthcare (link in show notes).
  • Second study under review in Menopause journal—link to be shared upon publication (44:52).

• Local Zumba Gold classes:

  • Find classes online by searching with your postcode—several available throughout Oxford (11:17).

Final Takeaways

• Exercise, especially in a group/community setting, can dramatically improve quality of life during menopause—not only physically, but also psychologically and socially.
• Removing barriers (cost, location, social judgment) is key to making these benefits accessible to all women, especially those who have been underserved.
• Creating non-judgmental, supportive spaces—where imperfection is celebrated and camaraderie thrives—has lasting positive effects.
• Myths about menopause and exercise can be overcome with clear information, inclusive programs, and a focus on community.

For more information, links to research, or to join future studies/programs, visit the Oxford Brookes research site or check the podcast show notes.