Menopause is one of the most important periods in a woman’s life. This is the time when your body undergoes significant changes, a time when you need to start thinking about preparing for the old age (although it can start younger than you think). Prepare for a smooth transition by considering the following fitness tips for menopause.
Benefits Of Fitness During Menopause
Here are a few of the most important benefits of exercising during menopause as advised by a menopause specialist:
Preventing Weight Gain. As they get closer to the menopause, women tend to lose muscle mass and gain fat on their abdomen and on their thighs. Exercising as little as a few days a week can help them prevent weight gain.
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Lowering The Risk Of Cancer. Exercising after menopause allows women to stay fit and maintain a healthy weight, thus protecting them against several types pf cancer such as breast cancer, colon cancer and endometrial cancer.
Preventing Osteoporosis. Exercising after menopause can slow down the natural bone loss process, thus lowering the risk of fractures or osteoporosis.
Reducing The Risk Of Cardiovascular Disease And Type 2 Diabetes. Excess weight gain after menopause increases the risk of cardiovascular disease and type 2 diabetes. Regular exercise can alleviate these risks, as well as the risk of other medical conditions.
Lifting Your Mood. Maintaining an active lifestyle helps preventing depression and slows down age-related cognitive decline.
What Is The Effect Of Exercise On The Most Severe Menopause Symptoms?
Women who are overweight or obese may suffer from hot flashes. Nonetheless, there’s still need for clinical research to prove this link. Working out isn’t a proven method to counteract the most annoying menopausal symptoms such as sleep troubles and hot flushes. It is worth mentioning, though, that regular exercise can help you control your weight, alleviate stress and anxiety, and boost your overall quality of life.
What Are The Most Suitable Workouts For Menopause?
According to recommendations from the Department of Health and Human Services, healthy women should aim for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous activity per week. They should also add two session of strength training per week. You can choose your exercising days as you see fit.
Here are a few of your best workout options and their benefits:
Aerobic Exercise. Aerobic routines are the best method to get rid of excess pounds and control your weight in a fairly effective manner. Such activities include but aren’t limited to jogging, biking, hiking, walking at a brisk pace, and swimming. If you’re new to exercising, start with 10 minutes a day and gradually increase the duration and the intensity of your workouts.
Strength Training. Strength training is an excellent way to prevent muscle loss and reduce body fat. Hand-held weights, resistance tubing and weight machines are among the most effective options. When choosing your weight or your resistance levels, aim for being able to execute 12 repetitions before you feel tired. As you get stronger, increase the intensity of your workouts.
Stretching. Stretching is a great way to improve your flexibility. You should stretch after every workout, as that’s when your muscles are the most receptive.
Balance And Stability. Balance exercises help prevent falls and allow you to improve your stability. Such exercises can be as simple as standing on one leg while cooking. Tai Chi is also a great option.
How To Maintain Your Motivation To Exercise?
Make sure your goals are daring yet achievable. Start small and update your goals as you make progress. Ask a friend to join you. Consider doing something you love such as gardening or dancing.