Exercise is extremely important for women going through menopause. The right types of exercise can help ease many of the unpleasant symptoms associated with this transition and also provide important health benefits. Some of the best forms of exercise to consider during menopause include:
- Aerobic exercise: Getting in some form of cardio exercise most days of the week is highly recommended. Options like walking, jogging, cycling, swimming, dancing, etc. can help boost mood, reduce hot flashes, aid sleep, support heart health, promote weight maintenance, and more. Aim for at least 150 minutes per week of moderate aerobic activity.
- Strength training: Working all major muscle groups with resistance bands, weights, bodyweight exercises 2-3 times a week can increase lean muscle mass, bone density, metabolism, and reduce joint pain. Many women lose significant muscle mass during menopause, so strength training is key.
- Yoga: Yoga incorporates stretching, strengthening, balance, and breathing work. Studies show yoga can improve sleep, hot flashes, mood, and stress in menopausal women. Restorative yoga is particularly beneficial. Attend classes 2-3 times per week if possible.
- Pilates: This core-focused workout builds stability, strength, and flexibility. The emphasis on precise movements and control of the body is excellent for reducing risk of injury and improving posture/alignment.
- Tai Chi: The gentle flowing movements of Tai Chi reduce stress, improve balance and coordination, increase flexibility, and more. It is lower impact and ideal for menopausal women.
- Other Tips: Stay hydrated, properly warm up and cool down, modify workouts as needed, mix up your routine, work out with a friend when possible for motivation and accountability, etc. Consult your doctor before starting any new rigorous exercise program.
Below are some additional specific ways various types of exercise can benefit women going through menopause:
Aerobic
- Elevates mood and reduces risk of depression
- Promotes heart and brain health
- Aids with weight maintenance
- Reduces frequency/severity of hot flashes
Strength Training
- Increases lean muscle mass and metabolism
- Strengthens bones and reduces osteoporosis risk
- Supports joint health and reduces pain
- Improves posture and reduces injury risk
Yoga
- Lowers stress, anxiety, and irritability
- Promotes better sleep quality
- Improves flexibility and balance
- Reduces migraines and tension headaches
Pilates
- Creates long, lean muscle tone
- Develops core strength and stability
- Improves alignment and posture
- Prevents muscle imbalance and pain
Tai Chi
- Enhances relaxation and promotes mindfulness
- Boosts energy levels and fights fatigue
- Improves coordination and concentration
- Lowers blood pressure and cholesterol
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Renewal Hormone Center specializes in all-natural bioidentical
hormone therapy to help women relieve unpleasant menopause symptoms. Our customized treatments can aid with hot flashes,
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