A woman's menopause is a significant life shift that can bring about both positive changes, like the end of her periods, and negative ones, like mood swings, weight gain, and hot flashes. Exercises for women in menopause hormone replacement therapy (HRT) is one of the many therapeutic choices available for menopausal symptoms, which is excellent news. Experts say that exercising is another strategy to control menopausal symptoms. Certain kinds of exercise have been shown to help women feel their best both during and after this transition.
The best exercises for women in menopause
The importance of exercise
Regular exercise helps ease the transition by lowering stress and improving your general quality of life, even if it hasn't been shown to reduce menopausal symptoms. Another excellent strategy to prevent weight gain and muscle loss, two common menopausal symptoms, is to engage in regular exercise.
According to the Centers for Disease Control and Prevention (CDC)Trusted Source, the majority of healthy women should strive for at least 150 minutes of moderate aerobic activity or 75 minutes of strenuous cardiovascular activity each week.
Improves your sleep quality
During menopause, insomnia and other sleep disorders are prevalent and can negatively impact your quality of life. But being active can be beneficial. According to a 2023 comprehensive review, exercise can enhance the quality of menopausal sleep.
Improves your sexual function
Weak pelvic floor muscles are frequent in menopausal women, and they can impair sexual performance. These muscles are strengthened by pelvic floor exercises such as Kegels. According to a randomized clinical research study conducted in 2017, this may assist in enhancing sexual function.
Which workouts are important for symptoms of menopause?
Generally speaking, it's crucial to engage in regular, enjoyable activity throughout menopause. However, studies have looked at how specific forms of exercise affect women going through menopause. Their research indicates that the six forms of exercise listed below are the most effective in reducing menopausal symptoms.
1. High-impact workouts
A lot of women should think about doing high-impact activities; however, it's not for everyone. According to a 2023 assessment of research, postmenopausal women's bone density benefited with high-impact, high-intensity activities.
High-intensity interval training (HIIT) regimens, jogging, jumping rope, basketball, circuit training, and tennis are a few types of high-impact exercises.
It's crucial to see your primary care physician before beginning this kind of exercise to be sure it's safe for you. High-impact activities should be avoided by those with osteoporosis and certain illnesses like arthritis.
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2. Dancing
It shouldn't be completely taxing to exercise. It may be enjoyable and beneficial for your health to incorporate a calorie-burning aerobic workout into your regimen.
If treadmill running isn't your thing, think about taking a dancing class. You can maintain your flexibility and gain muscle by dancing. Choose a look that works for you:
3. Meditation and yoga
Since every woman has a different menopausal experience, your strategy for relief will be specific to your symptoms. Try a relaxing method that suits you, such as yoga, meditation, or deep breathing.
Yoga positions that are restorative and supported could provide some assistance. By focusing your thoughts, these stances can help you relax. They can also assist in the relief of certain symptoms.
4. Strength training
Strength training has several beneficial consequences on menopausal symptoms, according to a 2023 study. It was discovered that these workouts helped menopausal women's blood pressure, heart rate, strength, and bone density.
Lean muscle mass, which can raise metabolism, was also boosted by the exercises. Aim for twice-weekly, full-body strength training sessions. Here are a few examples of exercises you may include:
5. Cardio (aerobic exercise)
Try to get in at least 30 minutes of moderate-intensity activity five days a week. This will enhance your blood pressure, strengthen your heart, and burn calories. Cardio exercise comes in a variety of forms. Running, jumping rope, and tennis are examples of high-impact aerobic workouts.
Swimming, walking, dancing, and using an elliptical or stair-step machine are examples of lower-impact aerobic workouts that are less taxing on the joints. Unsure where to start cardio? Try walking. Walking programs may help reduce menopausal symptoms, according to research.
You may begin with as little as 15 minutes per day and gradually increase it to 30 minutes or more. Make sure you are walking quickly enough to raise your heart rate and maybe cause perspiration.
6. The bench press
A bar or dumbbells can be used for this. You may start with lighter dumbbells and work your way up to a bar for all-around strength, while dumbbells aid joint stability. This is a very adaptable workout that works the opposite muscles utilized in the lateral pull-down machine and engages a lot of muscle.
7. The shoulder push
The muscles that enable you to lift heavy goods from the top shelf at home and push them above your head are strengthened by the act of putting a weight over your head.
Dumbbells, elastic gym bands, a bar, or even body weight in yoga classes—the downward-facing dog position can be used to modify this exercise.
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8. Exercises for the pelvic floor
Remember to work out your pelvic floor! Exercises for the pelvic floor have been found to enhance both sexual function and bladder problems.
The most popular method for strengthening the pelvic floor muscles is to perform Kegel exercises, which include contracting and releasing them.
However, there are additional exercises for pelvic floor training. You can also seek assistance from a pelvic floor physical therapist because strengthening this area can occasionally be challenging.
9. Yoga
Yoga classes, whether in-person or online, or just stretching out a mat in your living room and practicing alone, might help reduce blood pressure, which can increase during menopause, increase flexibility, and perhaps enhance sleep, according to Dr. Scott.
Although research on the effects of yoga on menopausal symptoms like hot flashes is conflicting, several studies have indicated that regular yoga practice can significantly enhance menopausal women's quality of life and sleep.
10. Walking
In general, walking offers several advantages, including enhancing mood, decreasing blood pressure, and lessening stiffness and discomfort associated with arthritis.
Having unstructured time to spend with friends who could be going through many of the same menopausal difficulties as you might be the ideal incentive to go for a walk. Additionally, Dr. Malone believes that including social interaction throughout your stroll increases the likelihood that you will continue.
She claims that we are less likely to let our girlfriends down than we are to let ourselves down. Making dates with your buddies turns into a fun routine.
11. Weight training.
According to Vicario, lifting large weights is the best workout you can perform. Weight training supports the joints and helps avoid future musculoskeletal problems in addition to aiding in muscle growth. It's time to change up your training routine if you've been using lesser weights for extended periods of time, she advises.
The secret is to lift larger weights for shorter periods of time. Vicario suggests using 8-pound weights for 12 shoulder presses or bicep curls if you typically use a 5-pound weight. Exercises for women in menopause you will see beneficial body adaptations when you reach the point where you believe, 'I can't truly do another rep, she explains.
Switch to a heavier weight after two months—or until your body reaches a point where lifting the weight becomes effortless.
12. The use of breathwork
Instead of breathing into your chest, Dr. Rawlins advises breathing into your abdomen and allowing it to expand with your lower ribs. To experience the different breath types, bend your knees and lie on your back with one hand on your chest and one on your stomach. She claims you can eventually perform this type of deep breathing in any position.
This type of attentive breathing not only lowers stress levels, but it may also make hot flashes easier to handle. A hot flash cannot be avoided by breathing, but it can help you become more tolerant of it by allowing you to breathe through it instead of rejecting and exacerbating it, explains Vicario.
Improves your cardiac health
Menopause raises the risk of cardiovascular disease. This is because estrogen protects the heart and decreases throughout menopause. You may maintain heart health both during and after menopause by engaging in regular exercise. It lowers blood pressure, raises HDL (high-density lipoprotein, or good) cholesterol, and lowers LDL (low-density lipoprotein, or bad) cholesterol. Additionally, exercise lowers your risk of stroke and heart attack.
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Enhances mood and lessens the symptoms of depression
Are you feeling gloomy, nervous, or depressed? This occurs often throughout menopause due to—you guessed it—a decrease in estrogen levels. Experts hypothesize that serotonin, a neurotransmitter that controls mood, is impacted by decreasing estrogen. Regular exercise can improve postmenopausal women's mood, according to a 2021 research study.
Improves control over the bladder
During menopause, weak pelvic floor muscles might also result in bladder problems, including incontinence. You may enhance your bladder control by strengthening your pelvic floor via exercise.
conclusion on Exercises for Women in Menopause
A successful plan for ensuring mental, emotional, and physical health throughout menopause is exercise. Strength training, aerobic exercises, flexibility exercises, and stress-relieving pursuits like yoga or tai chi can all be used to help manage symptoms, enhance bone health, and increase vitality. Exercises for Women in Menopause selecting exercises that suit your fitness level and make you feel positive is crucial. Women going through menopause may embrace this stage with power, vitality, and confidence by continuing to be active and consistent, opening the door to a better and healthier life.
FAQs: Exercises for Women in Menopause
What is the best exercise for menopausal women?
Strength training is the sole method to delay the process and preserve, if not increase, muscle after menopause. Lifting weights improves strength, balance, and agility in addition to building muscle. The gym's equipment, free weights, resistance bands, or even your own body weight can all be used for strength training.
What is the best exercise for women over 50?
The secret is to start out cautiously and engage in enjoyable activities like swimming, walking, cycling, laborious yard work, using cardio equipment, or going to group exercise sessions. Frequent exercise may add to bettering general health.
How to help women in menopause?
To get them more active, you can urge them to take a yoga class, go for a swim, or go for a stroll. Reducing alcohol consumption and stopping smoking might help lessen signs of menopause, so altering how you socialize or spend time together can be quite beneficial.
What exercise is prescribed for menopause?
An exercise program should adhere to the general physical activity recommendations of 150 minutes of moderate-intensity aerobic exercise, 75 minutes of vigorous exercise, and two non-consecutive days of resistance training, though the main purpose of the exercise prescription will differ based on the woman's health concerns and goals.
