Exercise & Menopause – Why They Go Hand in Hand!
Menopause signals the end of a woman’s reproductive years and affects each woman differently. Some may not experience any noticeable symptoms at all, whereas others may feel like they have every symptom associated with menopause. Symptoms can last from a few months to several years and are triggered by changes in the hormones oestrogen and progesterone.
There is one powerful tool that can help women navigate this transitional phase: exercise. Regular physical activity not only benefits overall health, but it also plays a crucial role in managing and alleviating many menopausal symptoms. Exercise and menopause should go hand in hand. Incorporating fitness into your routine is essential for a healthier and happier menopausal journey.
Leanne & Fitness Tips Say:
Benefits of Exercise for Pre/Menopausal Women
Regulates Weight
Weight gain is a common concern during menopause. Hormonal fluctuations impacting metabolism can lead to increased fat storage, particularly around the waist. Regular exercise, as well as a balanced diet, can help prevent these unwanted kilos. Cardiovascular activities like brisk walking, cycling, or swimming, combined with strength training, promotes fat burning and builds lean muscle mass, which is crucial for maintaining a healthy weight.
Stimulates Oestrogen Production
During menopause, declining oestrogen levels can lead to various symptoms such as hot flashes, mood swings, and vaginal dryness. Exercise has been shown to stimulate the production of oestrogen in menopausal women. Engaging in regular physical activity contributes to better hormonal balance and helps alleviate menopausal symptoms.
Strengthens Muscles and Bones
As women age, bone density naturally decreases, making us more susceptible to osteoporosis and fractures. Weight-bearing and resistance training plays a vital role in maintaining and improving bone density. By putting stress on the bones, these activities stimulate bone formation, reducing the risk of osteoporosis and enhancing overall bone health. Additionally, strength training helps build and maintain muscle mass, while promoting better balance, and stability.
Reduces High Blood Pressure and Risk of Type 2 Diabetes
Menopause can increase the risk of developing high blood pressure and type 2 diabetes. Engaging in regular aerobic exercises, such as jogging, cycling, or aerobic classes, can help lower blood pressure, and improve insulin sensitivity. Exercise enhances cardiovascular health, promotes better blood circulation, and reduces the risk of chronic diseases, making it a valuable tool for women going through menopause.
Reduces Stress and Excess Cortisol
Stress is commonly experienced during menopause and can lead to elevated cortisol levels which contributes to weight gain, mood swings, and disrupted sleep. Exercise is a natural stress buster that helps reduce cortisol levels in the bloodstream. Whether it’s a relaxing yoga session or a vigorous workout, physical activity triggers the release of endorphins, the feel-good hormones, promoting a sense of well-being and reducing stress.
Reduces Depression
Depression and mood swings are common psychological symptoms experienced during menopause. Exercise has been shown to be an effective natural antidepressant, boosting mood and reducing the risk of depressive symptoms. Physical activity stimulates the release of endorphins, dopamine, and serotonin, neurotransmitters that contribute to feelings of happiness, relaxation, and overall well-being.
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In addition to the specific benefits mentioned above, exercise can provide menopausal women with a sense of well-being and empowerment. It allows them to take control of their bodies and emotions, enhancing self-confidence and body image.
Remember, it’s essential to choose activities you enjoy and that align with your fitness level and preferences. Aim for consistency rather than perfection, and gradually increase the intensity and duration of your workouts as your fitness improves. Always consult with your healthcare provider before starting any new exercise program, especially if you have underlying health conditions or concerns.
Incorporating exercise into your daily routine can be a game-changer, not just for women facing menopause. Not only will it help manage and reduce menopausal symptoms, but it also contributes to better overall health and well-being. So lace up your sneakers, find activities that make you smile, and embark on this transformative journey towards a healthier, happier, and more vibrant menopause!
