HOW EXERCISE HELPS WITH MENOPAUSE

by | Nov 10, 2019 | Fitness Advice |

Why is it important to exercise while going through menopause you ask? There are several reasons as I will point out. I will also list some exercises that can help with menopause as well.

First, going through menopause has its challenges. It can take a toll on a woman’s health in terms of weight gain, increased stress levels, increased risk of diabetes and heart disease, bone loss and depression to name a few. This explains why physical activity is important for women facing menopause.

Women tend to lose muscle mass and gain abdominal fat during menopause. It’s important to incorporate and maintain some level of physical activity because of this.

Exercise can help keep stress levels down and help slow down the effects of osteoporosis by slowing down bone loss. This can help lower the risk of fractures.

Weight gained during menopause can increase the risk of heart disease and type 2 diabetes. Exercise can counter those risks. It is a great mood booster as well. It can help increase one’s endorphins which help lower the risk of depression and cognitive decline. 

The bottom line is exercise can help improve your quality of life.

Here are just a few suggestions for exercises that can help with menopause:

  • Aerobic activity-this can help you drop excess weight and maintain a healthy weight. It can include walking, running, cycling, swimming, etc. with as little as 10 minutes a day and increase over time. The goal is to get the heart pumping.
  • A regular strength training or resistance program can help reduce body fat, strengthen muscles, improve bone health and burn calories more efficiently. The more muscle mass you have, the more fat you will burn at rest. There are numerous ways to incorporate strength training such as bodyweight training (using your own body weight, bands, free weights, machines, etc.)
  • Another suggestion that can help with menopause is stretching. This is another major component of fitness that often gets overlooked. Stretching is important because it increases flexibility or helps relieve tight muscles which can prevent us from getting the most out of our workout.
  • Taking time to meditate can be beneficial as well. Because our ovaries stop producing estrogen when we reach menopause, our adrenal glands can become overworked. This can contribute to higher stress levels and feelings of fatigue. Meditation offers that calming effect.

These are just some of the ways that exercise can help with menopause. It’s not too late to get started. If you don’t want to go it alone then find a partner to work out with or hire a trainer to get you started.