Menopause can affect physical and even mental well-being. Therefore, it is important for women to incorporate exercise into their routine to manage symptoms and improve overall health.
Menopause is a transitional phase in a woman’s life. During this phase, women tend to experience hormonal imbalances and emotional changes. Exercising regularly will help them stay healthy, improve their mood, and reduce the risk of heart disease. The article sheds light on the benefits of exercising during menopause.
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Menopause is defined as the absence of menstrual periods for more than 10 to 12 months. This phase can affect a woman’s physical and even mental well-being. The most common symptoms include absence of menstrual periods, hot flashes, weight gain, night sweats, insomnia, frequent urination, depression, irritability, dry skin, hair loss, headaches, and decreased sex drive. Also, a woman’s chances of suffering from cardiovascular diseases such as heart attacks, strokes, and osteoporosis increase significantly after menopause. Therefore, it is essential for menopausal women to exercise regularly.
Benefits of exercise during menopause
According to Dr Anuja Thomas, Consultant Obstetrician and Gynaecologist at Maternity Hospital
Kharghar, Mumbai, “Exercise not only helps alleviate common symptoms like mood swings and hot flashes, but also plays a crucial role in maintaining bone density, which tends to decline with age, increasing the risk of osteoporosis. Strength training can help prevent osteoporosis while also improving overall strength and balance. Incorporating flexibility and balance exercises can ease joint pain and improve stability.”
She added: “Menopausal women are often stressed and at higher risk of heart disease. Activities such as walking, swimming and yoga can improve overall wellbeing by promoting mindfulness and reducing stress levels, which helps keep the heart healthy.”
Types of exercises for women during menopause
- During menopause, women often experience a variety of physical and emotional transitions. Strength training is a beneficial option for improving muscle mass and bone mineral density.
- Try doing squats, push-ups, lunges and shoulder presses daily, doing three sets of each exercise with 10 reps and minimal weight. Walking, swimming, cycling or doing pilates can also be great stress relievers.
- If you are considering high-intensity interval training (HIIT), consult an expert and exercise under the guidance of a fitness trainer to avoid injury.
- Resistance exercises using free weights or resistance bands stimulate metabolism and improve stability.
- Dancing and Kegel exercises can also be beneficial. Meditating for at least 15 minutes a day can help with relaxation, while deep breathing exercises can help reduce stress. It is important to exercise at least 5 days a week for 45 minutes.
However, women should avoid overexerting themselves, as excessive exercise can lead to injury. Women should take charge of their health by following a structured exercise regime.
