Menopause is an important transition in a woman’s life. Use it as a reminder to take good care of yourself.
Exercise during menopause offers many benefits. Preventing weight gain and losing muscle are a couple.
Midlife women need a range of different types of exercise. Cardio supports fat loss, reduces the risk of heart disease and promotes mental health. Resistance exercise also helps fat loss and strengthens muscle and bone.
Balance and coordination activities help prevent falls, and build pelvic floor strength. Flexibility exercises improve and maintain mobility.
Exercise during and after menopause and what it does for your body:
Preventing weight gain. Women tend to lose muscle mass and gain abdominal fat around menopause. Regular physical activity can help prevent weight gain.
Reducing the risk of cancer.
Strengthening your bones. Exercise can slow bone loss after menopause, which lowers the risk of fractures.
Reducing the risk of other diseases. Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise can counter these risks.
Boosting your mood. Active adults have a lower risk of depression and cognitive decline.
How does exercise affect menopause signs and symptoms?
Being overweight or obese might be the main cause of hot flashes, but further research is needed. Regular exercise maintains a healthy weight, relieves stress and improves your quality of life.
5 Mistakes women do when they hit menopause:
1. You only do Cardio
Strength training is vital to preserve muscle and maintain calorie burn. Building muscle mass is very important. It’s not all about cardio.
2. You take it easy on yourself.
Don’t slow down! There is no reason why women shouldn’t be doing the same exercises at 50 or 60 that they did in their 40s.
3. You’re not changing your diet
Start paying close attention to your sense of fullness: You don’t need as many calories as before. Eating about 200 fewer calories a day than you did in your 30s and 40s is ideal. Make sure the calories you take in are quality ones. Fish, chicken, turkey, and fresh vegetables are your best choice.
4. You don’t spend enough time warming up
An injury will derail the best-laid workout plans. Warming up before exercise helps reduce injuries and post-workout pain. Make sure to give yourself extra time, older bodies need a longer warm-up to get loose. Aim for 10 minutes and choose dynamic movements that mimic the exercise you’re about to do. Going for a walk? Start adding some exaggerated knee lifts and arm swings to get the blood flowing. If it’s time for a strength training, try some arm circles, hip rotations, and gentle running in place.
5. You try to do it all on your own.
Working with fitness trainers for guidance will ensure you aren’t going to hurt yourself.