Menopause symptoms are different for each person and can range from mild to severe. Sometimes the symptoms disappear quickly, but this is not always the case. Either way, certain exercises can help reduce menopausal symptoms.
Menopause is a transition that women go through as they age and marks the end of their menstrual cycles. Although it can be difficult to adapt, you can adjust your lifestyle to make the changes easier. Certain exercises can help, making menopause more manageable.
Instead of seeing menopause as a nuisance, you can think of it as a reminder to take care of yourself. Staying active is one of the best ways to do this, and you’ll soon notice the benefits.
You don’t have to do every exercise to reduce menopausal symptoms. Try them out and decide which ones you like best and which ones work best for your body.
Thirteen symptoms of menopause
When menopause occurs, a woman’s hormone levels fluctuate and then decline. Hormonal change triggers many symptoms, including the following:
- Hot flashes
- mood swings
- weight gain
- vaginal dryness
- loss of muscle mass
- decreased bone density
- sleep interruptions
- slower metabolism
- appetite changes
- bladder problems
- tingling in the extremities
Symptoms differ for everyone. Some women will not experience what others experience, and the severity may vary for each person.
Benefits of exercise during menopause
Exercising during menopause provides many benefits, including the following:
strengthen your bones
The reduction in estrogen during menopause can increase the risk of osteoporosis and bone fractures. Regular exercise lowers the risk of these problems because it strengthens the bones.
improve your mood
Hormonal changes during menopause can trigger depression and other mental health issues. Staying physically active can alleviate these conditions and help you feel better. It also deepens sleep, reduces pain, and reduces drowsiness to improve your overall well-being.
maintain a healthy weight
Menopause can trigger weight gain because women often lose muscle mass and gain abdominal fat during this time. Physical activity can help prevent weight gain or promote weight loss if needed. It is also beneficial because weight gain during menopause increases the risk of heart disease and type 2 diabetes.
Staying active and taking care of your body can make it easier to manage the symptoms associated with your symptoms. While exercise promotes overall health, it can also help you stay positive about natural life changes.
Exercises That Reduce Menopausal Symptoms
Experts suggest aiming for about 150 minutes of moderate aerobic activity each week. Vigorous aerobic movement can bring that recommendation down to 75 minutes per week.
You can spread out your training throughout the week as you see fit. The best exercises are gentle on the joints and help reduce symptoms of menopause. Here are some ideas:
1 – Walk briskly
You can walk fast no matter where you are. It offers many benefits, including joint pain relief, weight loss, and weight maintenance. Brisk walking gets the blood pumping and increases the heart rate.
2 – Assisted yoga
Assisted yoga involves improving nerve mobility and muscle flexibility. It focuses on the fascial lines that connect and surround muscles, nerves and organs. Yoga is a relaxation exercise that improves flexibility, balance and muscle tone. It can also lessen the effects of stress, anxiety and depression.
3 – Dumbbells
Using dumbbells during menopause can help prevent weight gain and improve bone density. Dumbbells require the use of muscle and bone to function, which helps reduce some symptoms of menopause. Start light and progress to heavier weights when you feel comfortable.
4 – Training with a resistance band
Experts indicate that training with resistance bands can improve hormonal decline, body mass and fat percentage, as well as blood pressure. It can also help keep your bones and muscles strong. Training with resistance bands is generally inexpensive and you can do it anywhere.
5 – Tai Chi
This exercise is an ancient Chinese natural health therapy. It can help relieve symptoms of menopause, such as depression, anxiety, and mood disorders. Tai Chi involves meditation, breathing and exercise simultaneously, which makes it very beneficial. This exercise can also increase bone mineral density in women after menopause.
6 – Aquagym
Water aerobics is beneficial for relieving menopausal symptoms because it targets so many areas. This exercise increases flexibility and relieves joint pain, improving blood circulation problems. Water aerobics also improves heart and lung function.
In addition, this exercise builds strength and promotes balance, which reduces the risk of injury in the event of a fall. Water provides gentle resistance, which is not as harsh as other resistance exercises. It will also help you maintain a healthy weight.
7 – Balance training
Exercises that promote balance training can help reduce symptoms of menopause. They help prevent or reduce neck, back and shoulder pain.
These exercises also help strengthen your core and reduce the risk of falls. Balance training can be easy because you can do it while brushing your teeth or combing your hair. Stand on one leg while getting ready or doing other activities that don’t require a lot of movement.
8 – Cycling
Cycling is low impact and gentle on the joints. Cycling outdoors also provides vitamin D and fresh air. People of all fitness levels benefit from cycling because you can go at your own pace and work through more intense sessions.
Some of the specific benefits of cycling are:
- cardiovascular health
- maintain blood pressure
- weight control
- cardiorespiratory health
- improved mental health
- increased fitness levels
- promotes balance and coordination
9 – Flexibility stretches
Your muscles and tendons can stiffen during menopause, and flexibility stretches can prevent or relieve this. It can also relieve tingling in the extremities.
Those who work at a desk or don’t move around much may benefit the most from stretching. You can take a break to stretch your muscles at any time of the day.
10 – Swimming
As a low impact exercise, swimming is very beneficial in reducing menopausal symptoms. Relieves joint pain as it does not put pressure on the joints. However, it increases your heart rate and burns calories to help you maintain a healthy weight.
Other benefits of swimming include the following:
- strengthening your heart
- lowering blood pressure
- build bone density
- promote muscle tone
- resistance building
How to stay motivated to exercise
When you start a fitness routine, you need to find ways to stay motivated. Staying motivated will help you stick to a routine and get enough exercise each week.
Setting goals requires being realistic. You can’t expect to stick to an exercise routine if your goals are unattainable. This can quickly discourage you and you risk giving up before having acquired good habits.
Your goals should also be specific, giving you something to strive for. Instead of setting yourself a vague goal, like getting more exercise, consider committing to a set amount of time each day. As you build strength and get better at your workouts, you can adjust your goals to push yourself a little harder.
Other Ways to Relieve Menopause Symptoms
Exercise isn’t the only way to relieve menopausal symptoms, and you can use other methods alongside it.
Get more calcium and vitamin D
The hormonal changes you experience during menopause can weaken your bones. Increases the risk of developing osteoporosis. However, changing your diet can help alleviate this problem.
Eat more foods containing calcium and vitamin D to support bone health. Studies show that increasing vitamin D intake decreases the risk of hip fractures. Some foods high in vitamin D or calcium include:
- Dairy products
- green leafy vegetables
- calcium fortified foods
- Cod liver oil
Your skin produces vitamin D, but only when exposed to sunlight. Getting outside more often can promote bone health as your vitamin levels increase.
Increase your intake of fruits and vegetables
As low-calorie foods, fruits and vegetables can help you feel full and prevent weight gain. They can also help you lose or maintain your weight when needed. Fruits and vegetables also help prevent bone loss, with studies showing that those who eat a lot of them experience less bone breakdown.
Fruits and vegetables also prevent heart disease. Your risk of heart disease often increases after menopause, so it’s essential to keep this in mind.
Avoid foods that trigger symptoms
Certain foods and beverages can trigger menopausal symptoms, especially when consumed at night. These foods can trigger unexpected night sweats, hot flashes, or mood swings.
Different foods and drinks affect people differently, so consider keeping a symptom diary. When you experience symptoms, keep track of what you ate shortly before you had them. You can identify foods that trigger your symptoms, which helps you avoid foods that make them worse.
Many people have problems with alcohol, caffeine, sugar or spicy foods. Keep these things in mind when tracking your symptoms because you might have issues with them as well.
Final Thoughts on Exercises That Reduce Menopausal Symptoms
Menopause is inevitable, but you can make lifestyle changes to ease the transition. Exercise can reduce menopausal symptoms, make you feel better, and improve your overall well-being.
You can do some exercises at home or join a fitness club or gym. Exercising with friends can make the experience more enjoyable. Start slow and learn what you enjoy so exercise becomes a part of the day you look forward to.
By Sarah Barkley. Articles in English