Written by Vera Coetsee, Health and Nutrition Coach
30 Sept 2024
Exercise during menopause is a vital component of maintaining overall health and well-being. As hormonal changes occur, many women experience symptoms such as weight gain, mood swings, and decreased bone density. Engaging in regular physical activity can help alleviate these symptoms while promoting physical and mental resilience. Exercise not only aids in weight management but also enhances cardiovascular health, strengthens bones, and improves mood through the release of endorphins.
Benefits of exercises during menopause
By incorporating regular physical activity into their routines, women can experience numerous benefits, helping to navigate menopause with greater ease and resilience.
- Weight Management
- Improved Mood
- Cardiovascular Health
- Better Sleep Quality
- Increased Energy Levels
- Improved Flexibility and Balance
- Support for Cognitive Function
- Social Interaction
- Empowerment and Confidence
- Enhanced Bone Health
Our top 3 exercises to support women going through menopause
Strength training exercises
Incorporating resistance exercises using weights, resistance bands, or body weight helps build muscle mass, strengthen bones, and improve metabolism. Focus on major muscle groups at least twice a week.
Aerobic exercise
A variety of aerobic exercises can help protect your heart from heart disease, so try different types until you find an activity you enjoy and will be able to stick to. Options include running, walking, dancing, swimming, cycling or high intensity gym classes.
Stretching & stress management exercises
Yoga promotes flexibility, balance, and relaxation. Yoga can also help alleviate stress, anxiety, and symptoms such as hot flashes. Consider classes focusing on restorative or gentle yoga. Pilates enhances core strength, flexibility, and posture. It can also improve balance and reduce the risk of injury, making it an excellent choice during menopause. Tai Chi is a form of martial arts that emphasises slow, controlled movements and deep breathing. Tai Chi improves balance, flexibility, and mental well-being.
By incorporating a mix of these exercises into your routine, you can enhance your overall health, manage menopause symptoms, and promote a sense of well-being. If you need support while going through menopause, make an appointment at our clinic here.
Sources:
Nguyen TM, Do TTT, Tran TN, Kim JH. Exercise and Quality of Life in Women with Menopausal Symptoms: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. 2020 Sep 26;17(19):7049. doi: 10.3390/ijerph17197049. PMID: 32993147; PMCID: PMC7579592..