Menopause can be considered a little girl’s dream because it seems to relieve her of the monthly burden, but it is when that little girl grows up that she knows it is just another change and transformation that she has to go through being a woman.
Menopause is a woman’s transformation phase where her menstrual cycles seize permanently. Being a monthly cycle, it made a lot of changes to a woman’s body before and after the cycle. Now that you are not getting the cycles anymore, there is another list of changes that you will be experiencing during this phase. Your bone density is likely to be weakening during this phase, and you are probably going to gain weight; hence it is important for you to keep track of your physical health. Not heavy exercises, just the ones that ensure that you do not gain more weight than you can carry, plus you also need to take care of your bone health. Simplymenopause.net is an initiative for women like us who are going through this phase and looking for a helping hand.
Why should you exercise during Menopause?
Exercise, in general, has a lot of benefits. It is in fact essential if you want to live a healthy and balanced life. Not only does it improve your physical health, but also your mental health.
In addition to staying active, incorporating natural supplements into your routine can support overall well-being. For example, vitex can help with menopause symptoms, offering a holistic approach to balance and relief during this transitional phase.
Menopause, to each woman, comes as a roller coaster ride. There are a series of changes in addition to mood swings and hot flashes. Exercising during this phase has a lot of benefits. Below are a few.
- Physical activities increase the cardiorespiratory functions of the human body. When you make it a habit, it minimizes the risk involved with declining estrogen.
- It helps maintain the weight that would have otherwise increased because of the changes your body is going through.
- It is beneficial for your bone health. Weakening of bones is very likely during this phase. Therefore, you must keep yourself fit.
- Women become more prone to heart diseases during this phase because of the decline in estrogen levels, which in turn can increase the bad cholesterol and decrease the good cholesterol resulting in the possibility of cardiac health issues.
- Women who are physically active only have mild symptoms of menopause compared to those who aren’t.
- Exercise is very effective when it comes to hormone levels. Regular exercise can maintain hormonal balance, which can alleviate menopause symptoms.
Exercises you can opt for during Menopause
There are a million physical activities when you look up the internet. You shouldn’t just go for anything. You should know your body’s needs and decide for yourself, maybe consult your doctor if you want. There is no designated time at which you should start exercising, you only need to start at one point with the right set of knowledge and activity set that would help you survive through menopause.
Aerobic Exercise
Aerobic exercise has numerous health benefits, such as increased lung capacity, improved health and circulation, enhanced endurance and stamina, and weight management.
It also reduces the risk of chronic diseases like heart disease and diabetes.
Aerobic exercises include walking, running, jogging, dancing, stair climbing, swimming, cycling, rowing, etc. These exercises also help in engaging in a better sleep routine, thereby reducing stress.
Strength Training
Strength training is rather an important physical activity that you must go for. These exercises help to build your bone and muscle strength, improve your metabolism and burn your body fat.
Strength training involves free weights (dumbbells), weight machines, and resistance bands. Or you can simply go for planks or push-ups.
You must choose a weight or resistance level that tires you after 12 repetitions. Keep increasing the weight or the resistance level gradually.
Yoga and meditation
Yoga and meditation are a must. While physical exercise keeps you active, meditation keeps you at ease.
They have been proven effective while dealing with symptoms such as hot flashes, irritability, and fatigue. Practices like deep breathing, yoga, and meditation keep your nerves calm and help you think clearly. You can choose which one suits your body best.
Dancing
Exercise does not only involve hard work, sometimes it’s fun. For instance, dancing is a fun and enjoyable activity that can improve cardiovascular health, increase fertility, build muscle and keep you in a jolly mood as well.
You can simply join a dance class and choose the type for yourself. It can be anything from Jazz, ballet, ballroom, salsa.
Kegel exercises
The urge to use the loo more often during menopause is one of the most common symptoms during this phase. Kegel exercises. Kegel exercises are meant for the muscles supporting the uterus, bladder, small intestine, and rectum.
Regular kegel exercise can improve your pelvic floor strength, prevent or reduce urinary incontinence and enhance sexual functions.
Fitness Tips for Menopause
It’s important for you to recognize the symptoms and analyze how your body reacts to the changes during this phase. Keep yourself happy and cater to what your body needs.
You can speak to your doctor or the women of the same age group to understand this phase better and seek help if needed. Saying that “it’ll get over with time” or “this is natural, every woman has to go through it” is not the way through.
Stay strong but seek help whenever and wherever you need it because no two women go through this phase with the same experience because our bodies are built differently, and it’s okay if you feel this a little more than others.
Maintain a balanced diet, exercise regularly, go for walks if it makes you feel better, and dance if that’s something you love. Do things that you love but staying healthy physically and mentally should be your first priority.
It is recommended not to attempt anything on your own. You might think you’re more aware of your body than anyone else, but trust me, that’s not where it ends.
You must consult your doctor before choosing a set of exercises for you, especially if you’ve had any diseases you must consult your doctor first.
Choosing an exercise that eases the symptoms shouldn’t be the goal; you must enjoy what you are doing then only you can do it for a longer period of time. Menopause and its symptoms last up to 10 years, and hence you should always choose the best for you.
Jessi is the creative mind behind The Coffee Mom, a popular blog that combines parenting advice, travel tips, and a love for all things Disney. As a trusted Disney influencer and passionate storyteller, Jessi’s authentic insights and relatable content resonate with readers worldwide.