Exercise During Menopause
During menopause, a women’s body goes through many different changes. It is recommended that women who are going through menopause should work out as it helps reduce the symptoms. But why does this help you? And what workouts should you do to help you with the symptoms? We have broken down all of this information for you so you can see why it is important.
Why working out during menopause is important
There are many benefits of working out. Exercise during menopause is important as it helps to strengthen your bones. This is due to you losing bone mass due to a lack of oestrogen in the body. Here are some ways how it helps with menopause symptoms, it can:
- Reduce hot flushes
- Improve mood
- Help you to sleep
- Reduce anxiety
- Strengthens your bones
Workout plan
There are many different types of workout plans you can do, but there are specific ones that have been found to be good for women who are going through menopause. Here are some of the routines that can help:
Aerobic Activity:
This type of activity can help you shed weight and helps you maintain a healthy weight. Try having brisk walks, jogging, bike rides, swimming or water aerobics. If you are starting to do this type of activity, it is recommended that you start with 10 minutes per day and gradually increase the duration. Other types of aerobic activities are dancing and Zumba workshops.
Strength Training:
Strength training can help you reduce your body fat, strengthen your muscles and burn calories more efficiently. Try weight machines, hand-held weights or resistance bands/tubes. Choose a resistance level that is enough to tire your muscles out after doing a certain type of exercise 12 times. Gradually increase the weight or resistance level as you get stronger.
Stretching
Stretching can help improve flexibility. If you are planning to do any time of exercise, always set aside times to stretch before and after your workout period. A type of workout that helps with relaxing you is conducting yoga sessions when you can.
Stability and balance
Balance exercises improve your stability. Improving your stability will prevent you from falling due to not being balanced. Try simple exercises throughout your day, such as standing on one leg when you are waiting for something. Activities such as tai chi can also help in regards to improving your balance/stability.
Menopause Workout
Short workouts are an excellent way to keep down the amount of weight you gain and muscle loss. Here is an easy workout routine to try.
- 10 seconds skipping/pretend skipping
- 20 seconds skaters lunges
- 10 seconds skipping/pretend skipping
- 20 seconds pull-down arm curtseys
- Repeat 4 times
How to stay motivated
It’s hard to stay motivated to exercise at the best of times never mind while you are in pain or feeling down. Here are some simple and easy ways to stay motivated:
- Set 30 minutes aside for exercise
- Set a routine to exercise
- Exercise at home
- Daily walks
- Dog walks
- Having friends join
What else can help
There are other things that can help women through menopause. Such as taking supplements, having Hormone Replacement Therapy, taking antidepressants and avoiding alcohol and smoking. Hormone replacement therapy (HRT) is a treatment used to relieve symptoms of menopause. This form of therapy replaces hormones that decrease as you approach menopause. We at VitaProHealth provide a range of different supplements to aid you through your menopausal journey click here to see all women’s health supplements.
How to help
Here at VitaProHealth, we provide the highest quality supplements available to help you through your Menopause journey. Our supplements are the best. If you have any questions about exactly the best vitamins are for you or want to know more about our Women’s Health page, please contact us via email at info@vitaprohealth.com. Furthermore, have a look at the HealthLine website for more info on the different workouts that help.