Peran Latihan Aerobik dan Latihan Resistensi Untuk Mencegah Efek Penuaan Wanita Menopause

Sheila Zivana Pakuan; Ni Nyoman Ayu  Dewi

doi:10.36418/syntax-literate.v11i1.63611

Sheila Zivana Pakuan Universitas Udayana
Ni Nyoman Ayu Dewi Universitas Udayana

DOI: https://doi.org/10.36418/syntax-literate.v11i1.63611

Keywords: anti-penuaan, latihan aerobik, latihan resistensi, menopause, stres oksidatif

Abstract

Masa menopause ditandai dengan penurunan kadar estrogen yang berdampak pada berbagai aspek kesehatan wanita, termasuk meningkatnya risiko penyakit metabolik, kardiovaskular, sarkopenia, dan osteoporosis. Latihan fisik telah terbukti mampu mencegah efek penuaan, khususnya pada wanita menopause. Artikel ini merupakan tinjauan literatur yang bertujuan mengulas peran latihan fisik, terutama latihan aerobik dan latihan resistensi, baik secara mandiri maupun kombinasi, dalam mencegah efek penuaan pada wanita menopause. Urgensi kajian ini terletak pada kebutuhan mendesak akan panduan berbasis bukti untuk praktik promotif-preventif yang dapat diakses dan diterapkan secara luas oleh tenaga kesehatan dan populasi target. Latihan fisik telah terbukti mampu mencegah efek penuaan, khususnya pada wanita menopause, melalui berbagai mekanisme. Latihan kombinasi menunjukkan efek sinergis terhadap peningkatan komposisi tubuh, sensitivitas insulin, serta keseimbangan sistem imun. Latihan mandiri jenis aerobik berfungsi menjaga jantung-paru, menurunkan lemak, meningkatkan energi dan mengurangi stres oksidatif. Latihan mandiri resistensi memiliki fungsi memperkuat otot-tulang, mencegah sarcopenia/osteoporosis, dan memperbaiki komposisi tubuh. Protokol latihan kombinasi yang dianjurkan meliputi frekuensi 24 kali per minggu, durasi 3075 menit, dan intensitas sedang tergantung dengan kapasitas individu. Studi lebih lanjut diperlukan untuk merumuskan pedoman yang tepat bagi wanita pascamenopause. Latihan fisik merupakan strategi non-farmakologis berbasis bukti yang efektif memperlambat proses penuaan dan meningkatkan kualitas hidup.

Downloads

Download data is not yet available.

References

Almeida, J. N., Prado, W. L., Terra, C. M., Oliveira, M. G., Garcia, R. A., Pinfildi, C. E., & Botero, J. P. (2020). Effects of photobiomodulation on muscle strength in post-menopausal women submitted to a resistance training program. Lasers in Medical Science, 35(2), 355-363. https://doi.org/10.1007/s10103-019-02822-4

Bagga, S. S., Tayade, S., Lohiya, N., Tyagi, A., & Chauhan, A. (2024). Menopause dynamics: From symptoms to quality of life, unraveling the complexities of the hormonal shift. Multidisciplinary Reviews, 8(2), 2025057. https://doi.org/10.31893/multirev.2025057

Cheng, C. H., Chen, L. R., & Chen, K. H. (2022). Osteoporosis due to hormone imbalance: An overview of the effects of estrogen deficiency and glucocorticoid overuse on bone turnover. International Journal of Molecular Sciences, 23(3), 1376. https://doi.org/10.3390/ijms23031376

Horoshko, V., Myzhina, T., & Danylchenko, S. (2024). Physical activity as a leading factor in increasing resistance to aging. Experimental and Clinical Medicine, 93(3), 63-70. https://doi.org/10.35339/ekm.2024.93.3.hmd

Kipp, L. E., Pigg, Q. W., Kim, J., Fisher, A., & Mettler, J. A. (2025). Resistance training and sarcopenia-related quality of life in younger and older adults. Translational Journal of the ACSM, 10(1), e000280. https://doi.org/10.1249/TJX.0000000000000280

Lega, I. C., Fine, A., Antoniades, M. L., & Jacobson, M. (2023). A pragmatic approach to the management of menopause. CMAJ, 195(19), E677-E682. https://doi.org/10.1503/cmaj.221438

Marsh, M. L., Oliveira, M. N., & Vieira-Potter, V. J. (2023). Adipocyte metabolism and health after the menopause: The role of exercise. Nutrients, 15(2), 444. https://doi.org/10.3390/nu15020444

Mou, H., Zhang, J., Guo, Y., et al. (2025). Effects of key physiological parameters on cardiovascular disease and osteoporosis risk in perimenopausal and postmenopausal women. Scientific Reports, 15, 2814. https://doi.org/10.1038/s41598-025-86613-8

Nelson, M. E., & Seguin, R. A. (2011). Exercise prescription for the menopausal years. ACSM's Health & Fitness Journal, 15(3), 6-13.

Reddy, R. A., Cortessis, V., Dancz, C., Klutke, J., & Stanczyk, F. Z. (2020). Role of sex steroid hormones in pelvic organ prolapse. Menopause, 27(8), 941-951. https://doi.org/10.1097/GME.0000000000001546

Sanches, I. C., Buzin, M., Conti, F. F., da Silva Dias, D., dos Santos, C. P., Sirvente, R., Salemi, V. M. C., Llesuy, S., Irigoyen, M. C., & de Angelis, K. (2018). Combined aerobic and resistance exercise training attenuate cardiac dysfunctions in a model of diabetes and menopause. PLoS One, 13(9), e0202731. https://doi.org/10.1371/journal.pone.0202731

Santoro, N., Roeca, C., Peters, B. A., & Neal-Perry, G. (2021). The menopause transition: Signs, symptoms, and management options. Journal of Clinical Endocrinology & Metabolism, 106(1), 1-15. https://doi.org/10.1210/clinem/dgaa764

Schoenaker, D. A., Jackson, C. A., Rowlands, J. V., & Mishra, G. D. (2014). Socioeconomic position, lifestyle factors and age at natural menopause: A systematic review and meta-analyses of studies across six continents. International Journal of Epidemiology, 43(5), 1542-1562.

Sebtalesy, C. Y., & Irmawati Mathar, S. K. M. (2019). Menopause: Kesehatan reproduksi wanita lanjut usia. Uwais Inspirasi Indonesia.

Shimojo, G. L., da Silva Dias, D., Malfitano, C., Sanches, I. C., Llesuy, S., Ulloa, L., Irigoyen, M. C., & de Angelis, K. (2018). Combined aerobic and resistance exercise training improve hypertension associated with menopause. Frontiers in Physiology, 9, 1471. https://doi.org/10.3389/fphys.2018.01471

Smith-Ryan, A. E., Hirsch, K. R., & Cabre, H. E. (2023). Physiology of menopause. In A. C. Hackney (Ed.), Sex hormones, exercise and women: Scientific and clinical aspects (pp. 351-367). Springer. https://doi.org/10.1007/978-3-031-21881-1_15

Sternfeld, B., & Dugan, S. (2011). Physical activity and health during the menopausal transition. Obstetrics and Gynecology Clinics of North America, 38(3), 537-566. https://doi.org/10.1016/j.ogc.2011.05.008

Study of Women's Health Across the Nation (SWAN). (n.d.). Navigating physical health & function in menopause. University of Pittsburgh. https://www.swanstudy.org/womens-health-info/physical-health-menopause/

Thomas, E., Gentile, A., Lakicevic, N., et al. (2021). The effect of resistance training programs on lean body mass in postmenopausal and elderly women: A meta-analysis of observational studies. Aging Clinical and Experimental Research, 33, 2941-2952. https://doi.org/10.1007/s40520-021-01853-8

World Health Organization. (2024). Menopause. https://www.who.int/news-room/fact-sheets/detail/menopause