Exercices for menopause

Exercices for menopause

As no two women experience menopause in the same way, our unique symptoms will determine what kind of exercises you can do to relieve any stresses or pains. In my own experience i think it is important to practice a exercise or relaxation technique that works for you.

According to some academic research, women should aim for two hours and 30 minutes of moderate aerobic activity each week which is approximately 20 minutes per day, which doesn't seem like much but as we know its all about consistency!

The one thing i have learnt recently is that exercise increases bone mass. Strength training and impact activities (like walking or running) can help to offset the decline of bone mineral density and prevent osteoporosis. 

So i have put together a few little tips on what kinds of exercise you can do if you are, like me, feeling the aches and pains of perimenopause or menopause. 

Weight

Strength training

Regular strength training can help you reduce body fat, strengthen your muscles and burn calories which is good for keeping the weight off to alleviate stress that weight puts on the body. If you are the gym type you can try weight machines, hand-held weights or resistance tubing. Choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. Gradually increase the weight or resistance level as you get stronger.

Strengthening your bones

Examples of bone-strengthening activity include jumping jacks, running, brisk walking, and weight-lifting exercises. Even if you don't have the time or headspace to remember lots of difference exercises you can just start with the classic squat. Here is a simple and quick video showing the correct way to do a squat!



Stretching and Yoga

Stretching can help improve flexibility. But even more importantly, taking time for yoga and meditating each day to reduce some of the anxiety which is also is a common symptom of menopause. Set aside time to stretch after each workout, when your muscles are warm and receptive to stretching. Some of these poses and stretches shown here on this post at Healthline are great for getting in tune with your body and strengthening certain parts of your body such as the lower back.

yoga pose

Practicing yoga can also help improve sexual function in women, particularly those over 45 years old, which suggests it might be good to offset sexual changes during menopause. There’s also some evidence that insomnia, a common menopause symptom, can be relieved through yoga and meditation

In summary

Keep exercising throughout changes in your body and through menopause. Some of the best exercises include

  • yoga
  • meditation
  • stretching
  • swimming
  • weight training
  • squats
  • lunges
  • you should aim to do 20 mins of exercise every day

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