Menopause is considered to be the change of life for women. One aspect associated with it is weight gain. Having an exercise regimen becomes increasingly important as you enter this phase of life. What are the best exercises for women coping with menopause? Let’s learn more about them and examine their benefits.
How Menopause Affects the Body
Menopause has a big effect on a woman’s body. Besides the hot flashes, mood swings, and sleep problems, weight gain is also associated with this natural change of life. This is due to hormonal changes having an impact on all of these things. The majority of menopausal weight gain occurs due to the loss of estrogen during perimenopause. However, another fact about menopause is that heart disease in women could go up. Which makes exercise all the more vital in easing symptoms and restoring balance.
Why Exercise Helps
Exercise not only improves heart health, but it also improves bone density, boosts your mood, and elevates the quality of your sleep. As you age, exercise is a great way to mitigate all of these health declines and enhance your well-being. It also helps lower and manage your stress. Your mental health is also supported with regular exercise, along with making clear decisions.
4 Best Exercises For Women Coping with Menopause
When you have a good regimen of exercise, it benefits your physical and mental well-being. Many health experts recommend that women get at least 150 minutes of moderate to strenuous aerobic activity per week. It may be beneficial to incorporate a good balance of strength training and cardio in your routine. Let’s find out what types of strength training and cardio exercises you should put in your routine and their benefits.
Strength Training for Bone and Muscle Health
Exercises that involve strength training are said to be helpful in preventing osteoporosis and building your metabolism. Some research suggests that bone mineral density in the lumbar spine and hip can be improved with this form of exercise. If you’re new to strength training, some good examples of strength training exercises that are good for beginners include single-leg balance, step downs, intermediate pilates, or a simple 20-minute full-body strength workout.
Flexibility Exercises for Joint Health
As estrogen levels begin to drop during menopause, exercises that involve flexibility and mobility become even more important. These exercises are also beneficial for joint health. Some common examples are dynamic warm-ups, gentle stretching, or foam rolling. Flexibility and mobility exercises are especially great to do if you work behind a desk for several hours.
Low Impact Cardio for Heart Health and Weight Management
Another great exercise for women coping with menopause is low-impact cardio. As was mentioned, once a woman enters menopause, her risk of heart disease goes up. But as long as she’s regularly involved with these exercises, such as brisk walking, jogging, or cycling, her risk could start to become low. Aim to do at least 30 minutes a day, 5 days a week, of aerobic exercise.
Mind-Body Exercises for Stress, Sleep, and Mood
One of the symptoms of menopause is mood swings and depression. Consider mind-body exercises to help you manage these things and get better sleep. Some people opt for balance exercises such as yoga or tai chi. But another good one is pilates, which can be done on a special machine called a reformer or without one on a mat. This exercise could help improve your strength, flexibility, and balance.
Tips for Exercising Safely During Menopause
When exercising, it’s also important to be safe in order to not seriously injure yourself. However, this is especially apparent while going through menopause due to joint stiffness and occasional hot flashes. As you begin your fitness regimen, it’s important to always listen to your body and adjust the intensity of your workouts accordingly. Be sure to manage any hot flashes during workouts. Always stay hydrated and fuel properly. Most importantly, be sure to consult a healthcare provider in case of emergencies.
Find Joy in Regular Movement Again
When starting to exercise more while coping with menopause, it’s important to have a different frame of mind about exercising. Don’t view it as something you’re being forced to do. View it as something you come to love doing. Try seeing it as something that is fun and entertaining. Some people have found that choosing fitness activities they actually enjoy has been helpful for them. Be sure to choose ones that comprise strength training, cardio, mind-body, and flexibility and mobility exercises, not just cardio or mind-body only. Celebrate small wins such as completing a 15-minute strength training exercise or losing 10 pounds.
It’s important to remember that menopause is a natural transition, not a setback. It’s an important part of your life, and you can manage its symptoms by exercising regularly and safely. What exercises do you like to do while coping with menopause? Feel free to share your best exercises for women going through menopause in the comments section below. As always, be sure to like or share this post with the next active woman you know.
