The physiological changes of menopause can do a whammy on the mind and body. The loss of estrogen weakens bone density, hinders muscle mass, and heightens cardiovascular risk. And a barrage of symptoms from hot flashes to mood swings can prove overwhelming.
What is a woman’s first line of defense? Movement matters, and exercise serves as a key element when battling the unwelcome effects of menopause.
Menopause Workout Routine for Beginners
Experts say a combination of aerobic, strength, and flexibility training is invaluable.
According to the American College of Obstetricians & Gynecologists (ACOG), the following exercise activities can prove beneficial as women face menopause.
Weight-bearing and Aerobic Activities
In general, ACOG suggests adults get at least 150 minutes of moderate physical activity each week, such as swimming, cycling, and speed walking. The latter is a solid weight-bearing exercise, which can assist in maintaining bone strength. Additionally, consider the connection between menopause and cardiovascular health. Hormonal changes during menopause sometimes lead to an uptick in blood pressure and cholesterol levels, which increases cardiovascular risk. Investing in aerobic exercise improves heart health.
Strength Training
ACOG also recommends adding two or more days of muscle-strengthening exercises each week. This can combat age-related muscle loss and bolster bone mineral density. Strength training is among the best exercises for menopause weight gain. The Menopause Society explains that menopause plays a role in redistributing fat, sometimes resulting in belly fat. Strength training helps build muscle, which boosts metabolism and burns fat. Consider activities such as free weights, resistance bands, or bodyweight exercises like push-ups, planks, and squats.
Balance and Flexibility
Studies show menopause causes estrogen deficiency, which can impact balance. ACOG advises balance training in an effort to avoid falls and subsequent broken bones. Yoga, tai chi, and Pilates offer tried-and-true balance support. Mayo Clinic suggests a list of balance-boosting exercises to keep in your back pocket.
How to Fight Menopause Symptoms Through Exercise
Menopause can bring an array of symptoms, and experts say exercise can help kick those to the curb.
Hot Flashes
Research continues, but experts suggest exercise as a potential tool to manage mild vasomotor symptoms, also known as hot flashes. Research published by Menopause: The Journal of the Menopause Society says improvements most likely occur as exercise promotes a more stable internal temperature.
Mood and Anxiety
Mood swings and anxiety are known to occur during menopause. Exercise can provide relief due to the endorphins released by the pituitary gland during physical activity. As a result, a sense of calm can occur, reducing distress caused by anxiousness and negative moods.
Sleep Disturbances
Sleep issues tied to menopause include insomnia, spotty sleep sessions, waking up early, and more. Exercise can help promote solid sleep. Johns Hopkins Medicine cites studies that suggest exercise helps you fall asleep faster and enhances sleep quality. However, they also say the timing of exercise could matter in terms of a good night’s sleep, suggesting exercising at least one to two hours before bedtime.
Rosa Gynecology Can Help You Navigate Menopause
Frustrated with symptoms of menopause? Rosa Gynecology’s experts are here to help you navigate its obstacles and help you understand how exercise and other solutions can provide relief. Call 770-487-9604 or schedule an appointment online.
