Menopause & Exercise
Every woman experiences menopause differently, for some, the symptoms are mild and pass quickly, but for others, it’s an explosion of hot flushes and mood swings.
My own experience lasted nearly 10 years, and I still get the occasional hot flush - I personally found exercise & change of diet helped me enormously - both mentally & physically. I think the mental & physical changes go hand in hand - I found myself feeling depressed with the sudden weight gain around the middle my ”Buddha belly” the last thing you need in addition to sweating buckets & poor sleep is piling on the pounds.
The good news is you can adopt lifestyle changes to help cope with the changes occurring in your body.
Read on for some of your best bets for fitness and stress reduction during menopause.
Why exercise is important
Though frequent workouts haven’t been proven as a means of reducing menopausal symptoms, they can ease the transition by helping to relieve stress and enhance your overall quality of life.
Regular exercise is also an excellent way to stave off weight gain and loss of muscle mass, which are two frequent symptoms of menopause.
Most healthy women should aim for at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous aerobic activity a week.
(always consult your GP before any major changes to exercise & diet)
Cardio
Aerobic activity that makes use of your large muscle groups while keeping up your heart rate is a good thing. Your options for cardio are limitless. Almost any activity counts, for example:
walking
jogging
biking
swimming
Beginners start with 10 minutes of light activity, slowly boosting exercise intensity as it becomes easier.
Strength training
Because osteoporosis risk skyrockets following menopause (estrogen is needed to help lay down bone), strength training is especially vital. Strength training exercises will help to build bone and muscle strength, burn body fat, and rev up your metabolism.
At home, opt for dumbbells and resistance bands. In the gym, choose from weight machines or free weights. Select a level that is heavy enough to tax your muscles in 12 repetitions and progress from there.
Yoga and meditation
As no two women experience menopause in the same way, your unique symptoms will tailor your approach to relief. Practice a relaxation technique that works for you — whether it’s deep breathing, yoga, or meditation.
Supported and restorative yoga poses may offer some relief. These poses may help calm your nerves by centering your mind. They can also help alleviate symptoms such as:
hot flashes
irritability
fatigue