Fitness tips for menopause

Menopause is a crucial transition in women's lives. Use it as a reminder to take excellent care of yourself. Start by considering these fitness tips for menopause.

Why is fitness important during menopause?

Exercise during and after menopause offers many benefits, including:

Preventing weight gain. Women tend to lose muscle mass and gain abdominal fat around menopause. Regular physical activity can help prevent weight gain.

Reducing the danger of cancer. Exercise during and after menopause can assist you lose excess weight or maintain a healthy weight, which could offer protection from various sorts of cancer, including breast, colon and endometrial carcinoma .

Strengthening your bones. Exercise can slow bone loss after menopause, which lowers the danger of fractures and osteoporosis.

Reducing the risk of other diseases. Menopause weight gain can have serious implications for your health. Excess weight increases the danger of heart condition and type 2 diabetes. Regular exercise can counter these risks.

Boosting your mood. Physically active adults have a lower risk of depression and cognitive decline.

How does exercise affect signs and symptoms of menopause?

Being overweight or having a BMI greater than 30 (obesity) could be related to hot flashes, but further research is required . Exercise isn't a proven remedy to reduce menopausal symptoms, like hot flashes and sleep disturbances. However, regular exercise can assist you maintain a healthy weight, relieve stress and improve your quality of life.

What are the simplest physical activities to try?

For most healthy women, the Department of Health and Human Services recommends moderate aerobic activity for a minimum of 150 minutes every week or vigorous aerobic activity for a minimum of 75 minutes every week . additionally , strength training exercises are recommended a minimum of twice every week . be happy to fix your exercising goals throughout a week and then start off.

Consider your exercise options and their benefits:

Aerobic activity. Aerobic activity can assist you shed excess pounds and maintain a healthy weight. Try brisk walking, jogging, biking, swimming or water aerobics. If you are a beginner, start with 10 minutes each day and gradually increase the intensity and duration.

Strength training. Regular strength training can assist you reduce body fat, strengthen your muscles and burn calories more efficiently. Try weight machines, hand-held weights or resistance tubing. Choose a weight or resistance level heavy enough to tire your muscles after about 8-10  repetitions initially Gradually increase the load or resistance level as you get stronger. Make sure to get yourself checked to perform intense physical activity and also take assistance from a physical therapist or exercise interventionist.

Stretching. Stretching can help improve flexibility. put some time to stretch after each workout, when your muscles are warm and receptive to stretching.

Stability and balance. Balance exercises improve stability and may help prevent falls. Try simple exercises, like standing on one leg while brushing your teeth. Activities like t'ai chi can also be helpful.

How can you stay motivated?

Set realistic, achievable goals. instead of vowing to exercise more, for instance , plan to a daily 30-minute walk after dinner. Frequently update your goals as you achieve greater levels of fitness. Teaming up with someone — like a partner, friend or neighbor — can make a difference, too.

Remember, you do not need to attend the gym to exercise. Many activities, like dancing and gardening, can also improve your health. Whatever you select , take time to warm up and cool down safely.