Menopause and Exercise

Menopause and exercise

Menopause is a significant part of a woman’s life and luckily for this generation it has been talked about more openly in recent years. We now have lots more information on what happens to the body, and what symptoms we can expect, but also, perhaps more importantly, what can help to make us feel more normal.

Once you hit your 40’s your body will begin its journey towards menopause, and you will probably go through many changes and possibly experience several unpleasant symptoms, so it is vital to take care of your body at this stage of life. You can do this by eating the right foods, reducing alcohol consumption, taking supplements, and looking after your mental wellbeing.

Exercise is another way that you can support your body during these years of change. Not all symptoms can be helped with exercise, such as hot flushes, however many symptoms can be improved when you keep your body as healthy as possible.

The best workouts for women over 40 include strength exercises, weight training, core strengthening, and exercises that help to keep you flexible and mobile. Luckily a good Pilates class will include all of these, and you can even add weights to your work out for extra strength training.

Exercise can’t solve all of your problems but it will help to:

1. Boost your mood

This might seem unlikely if you are already suffering from fatigue, aches and pains or hot flushes, but exercise is proven to help tackle symptoms of depression and anxiety, such as low mood, as well as reducing your stress levels so will help you to feel more positive. Exercise also reduces aches and pains in the body and boosts blood circulation which helps to regulate your temperature.

2. Help to maintain your ideal weight

Another side effect of the menopause can be weight gain, particularly around the waist area. This can be a result of lost muscle mass, due to hormonal changes during menopause. Regular exercise can play a key part in helping you to maintain a healthy weight and you may even lose weight during this time.

3. It can reduce the risk of diseases

Being active also protects you from many common diseases, including some cancers. Looking after your physical health is important for fighting illnesses such as heart disease and type 2 diabetes which can strike during menopause. Regular exercise will also reduce your risk of developing common colds and viruses which in turn boosts your well being if you generally feel better.

4. It can help to strengthen your bones and joints

During the menopause your joints can become stiff or start to ache. This can lead to them becoming quite painful. While it can be tempting to rest when you ache, physical activity is important to keep your joints moving and functioning properly. What’s more, menopause can lead to loss of muscle mass, so strength exercises can really help to strengthen and build your muscles.

Menopause can also cause your bones to become weaker. Exercise can help to strengthen your bones and combat this issue. That as well as making sure you have a calcium and vitamin D rich diet.

The menopause can be a difficult time for lots of women but there are things you can do to help yourselves and exercise is a good place to start. Almost everyone can get out into the fresh air and take a walk, that is a very good place to start and before long you might find yourself seeking out other forms of exercise and self care.