Menopause is a time of transition for all women, marked by mood swings and hot flashes. Fortunately, exercise can help ease these symptoms and keep you healthy during this challenging stage in life.
Exercising regularly is one of the best things you can do for your overall health and wellbeing, and menopausal women looking to increase their fitness levels will find plenty of great options that will benefit them in this regard. Exercise reduces stress, helps with weight management, prevents osteoporosis and generally improves moods.
How to Start Exercise
Physical activity doesn’t have to be complicated; it could just involve walking, cycling or doing yoga. Just make sure that you do so safely and at a level suitable for you. Aim for 150 minutes of moderate activity each week – broken up into 10 minute sessions at a time if necessary.
If you’re new to exercising, start slowly and gradually increase your fitness levels over time. Doing this will guarantee the most out of each workout and give yourself the best chance for successful, enjoyable routine maintenance.
Exercise’s Physical Benefits
Exercising releases hormones that lift your spirits, reduce inflammation and strengthen the immune system. These endorphins – feel-good chemicals produced during physical activity – also enhance focus and help manage stress.
You may be surprised to know that regular exercise can help alleviate some of the more common menopausal symptoms, such as bloating, indigestion, hot flashes and mood swings. Plus it keeps you at a healthy weight which may protect against heart disease and diabetes.
More, a recent study has demonstrated that regular exercise can actually reduce the severity of menopause symptoms. According to this research, published in Medicine & Science in Sports & Exercise journal, women who participated in an intensive exercise program experienced fewer hot flashes and night sweats than those who did not.
But that’s not all! Studies have also discovered that regular exercise can increase energy levels, improve cognitive functioning and even help combat depression.
Exercising can help boost your self-esteem and confidence, which in turn will enable you to cope better with menopausal symptoms and have a more upbeat outlook on life. This makes transitioning much smoother for you as well as giving you the courage to tackle any challenges that may come along during this stage of life with greater courage.
Exercise can be just as effective at relieving some menopausal symptoms as hormonal treatments like oestrogen replacement therapy and antidepressants. To achieve maximum benefit from exercising, find a balance between cardiovascular training and strength-building exercises.
Step 1: Warm Up
With age comes decreased flexibility in your muscles, so it’s important to warm them up before any exercise. This could include walking on a treadmill for five minutes or entering a room slightly warmer than outside temperature to increase metabolism and blood flow.
