Exercises for menopausal women

2016Feb11_WomensFitness_AHot flashes, anxiety, depression. These are some of the symptoms of menopause. When you’re experiencing them on a daily basis, it can feel totally overwhelming, and many women find it difficult to cope. So what can you do? While it may sound surprising, exercise can really help. In fact, most experts recommend daily exercise as it can help reduce your symptoms by causing your body to release chemicals that manage the hormonal changes happening in your body. Here are five of the best exercises to help you through menopause.

Go for a walk

Whether it’s after dinner or during your lunch break, anyone who’s ever taken a walk knows how beneficial it can be to your mood. Obviously, it’s a great way to clear your head from the day’s events, and studies have found that as little as a 10 minute walk can reduce feelings of anxiety and depression. And of course that’s not the only benefit, as a walk will also help you burn some calories in the process.

Swim

When it comes to menopause, swimming has a number of positive affects on your mood and physiology. Not only can it help bring your estrogen levels into balance, but it can help cool off your hot flashes, and may even reduce the likelihood of them occurring in the first place. Try 30 minutes of varied strokes a day to achieve maximum benefit.

Lift weights

During menopause your estrogen levels begin to decline, and because of this your bone density can shrink making it easier for them to fracture. To help manage this risk, lift weights. When your bones are put under pressure, the body will naturally rebuild them, making them stronger. However, be careful not to overdo it. Lifting weights can be intense, especially for older women, so do this exercise no more than three times per week. If you suffer from osteoporosis, consult with your doctor before starting any weightlifting routine.

Take a dance class

Dancing is a fantastic way to get your heart pumping and blood circulating throughout your body. And for menopausal women, this is a blessing. With increased blood circulation, your organs naturally function better, which in turn helps ease some of the symptoms of menopause. Any type of dance that gets your heart pumping will do, including salsa, zumba, and belly dancing.

Try Tai Chi or Yoga

These two exercises have a double benefit for menopausal women. First they improve flexibility, which will help your body naturally feel looser and more at ease. Second, they also provide a much needed mental benefit. Yoga and Tai Chi improve focus and therefore help release stress, balance your emotions, and even can make it easier to sleep – which can help for all those menopausal women who suffer from insomnia. If you have the time to incorporate Yoga or Tai Chi into your daily routine, it can make a tremendous difference in improving your disposition. If not, aim for three times a week.

While these five exercises are some of the best at reducing menopausal symptoms, remember that any form of exercise can help make this transition in your life easier. If you’d like to learn more about how fitness can improve your life or are interested in getting started with a membership right now, swing by our gym today.

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