Every woman goes through menopause in her unique way. Some people experience modest symptoms that resolve rapidly. Others have an outburst of hot flashes and mood changes.
The good news is that you can make lifestyle modifications to help you manage the changes in your body.
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Why is exercise important?
Though frequent workouts have not been proven to reduce menopausal symptoms, they can assist ease the transition by relieving stress and improving your general quality of life.
Regular exercise is also an excellent strategy to avoid weight gain and muscle loss, which are two common menopausal complaints.
According to the Centers for Disease Control and Prevention (CDC), most healthy women should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of strenuous aerobic activity per week. Continue reading to learn about some of your finest options for fitness and stress reduction throughout menopause.
Cardio
Aerobic activity that uses your large muscle groups while maintaining your heart rate is beneficial. Your cardio possibilities are virtually unlimited. Almost any activity counts, such as:
- walking
- jogging
- biking
- swimming
The CDC suggests that beginners begin with 10 minutes of gentle activity and gradually increase exercise intensity as it becomes easier.
Strengthening exercises
Because the risk of osteoporosis increases after menopause (oestrogen is required to help lay down bone), strength training is especially important. Strength training activities will aid in the development of bone and muscular strength, the loss of body fat, and the acceleration of your metabolism. Use dumbbells and resistance tubing at home. Choose between weight machines and free weights in the gym.
Meditation and yoga
Because no two women experience menopause in the same way, your approach to relief will be tailored to your specific symptoms. Use a relaxation technique that suits you, such as deep breathing, yoga, or meditation.
Yoga positions that are supported and restorative may provide some assistance. These poses might help you relax by concentrating your mind. They can also assist with symptoms like:
- flashes of heat
- irritability
- fatigue
- Dancing
Exercise should not be all-consuming. Incorporating a calorie-burning aerobic activity into your regimen may be both enjoyable and beneficial to your health.
If treadmill running isn’t your thing, consider taking a dance class. Dance can help you gain muscle and maintain flexibility. Look for a style that works for you:
- jazz
- ballet
- ballroom
- salsa
StairMaster or Elliptical?
Machines like the elliptical and the StairMaster also count as cardio workouts. If you don’t want to walk, go to the gym for your cardio exercises. According to the American Heart Association (AHA)Trusted Source, when you approach menopause, your chances of developing cardiovascular disease (CVD) grow considerably. During menopause, oestrogen levels, which are known to protect the heart, fall.
Zumba
Do you prefer to work out in a group setting? Attend a gym group class. Zumba is a successful dance program with approximately 12 million loyal followers in the last decade. Zumba, which incorporates salsa, merengue, and other Latin-inspired music, is suitable for people of all ages. Burn calories and tone your muscles while dancing to upbeat Latin music.
Arduous housework or yard work
Dusting half-heartedly does not qualify, but strenuous house or yard chores that raise your heart rate do. Vigorous housework or yard work also works your major muscle groups, including:
- quads
- glutes
- core
This type of aerobic exercise will be beneficial to you. Start with 10 minutes of gentle activity and gradually increasing physical intensity becomes easier.
- Be reasonable.
To avoid dissatisfaction, set goals. Make certain that your objectives are:
- realistic
- attainable
- specific
Don’t just tell yourself, “I’m going to exercise more.” Instead, tell yourself:
“Three days a week, I’ll walk for 30 minutes during lunch.”
“I’m going to join a group riding class.”
“I’ll play tennis once a week with a pal.”
Make a workout buddy out of a friend or your spouse to help keep you motivated and accountable.
Be inventive.
Sure, physical activity is important, but don’t forget to use your imagination! Now is an excellent moment to pursue an artistic endeavor.
Join a knitting group or take a painting lesson to engage in a creative new pastime that will offer you a sense of accomplishment and happiness.
A creative outlet will also assist to distract you from bothersome sensations.
Maintain your motivation.
During and after menopause, a woman’s risk for a variety of medical diseases, including breast cancer, type 2 diabetes, and heart disease, increases. Working out regularly and maintaining a healthy weight can assist to mitigate these hazards.
There are physical steps you can do to manage specific menopausal symptoms:
- Reduce the temperature on your thermostat.
- Layer your garments lightly.
- Keep a fan nearby to drive away the hot flashes and night sweats.
Boxing
Boxing has recently gained popularity as a high-impact cardio-focused activity that aids in muscle toning, fat burning, and overall strength, particularly among women. Traditionally seen as a “man’s sport,” boxing has gained a slew of new female followers, prompting several gyms to create women-specific boxing programs – and we can see why. Boxing is an excellent cardio workout that helps improve heart health by strengthening heart muscles and minimizing the risk of heart disease.
Because menopause increases your risk of heart disease, this intense cardio can do wonders for your health. The high-impact nature can also assist prevent menopause weight gain by increasing metabolic rate and replacing fat with muscle.
