Have we ever talked about how important it is to exercise, especially strength training, during menopause? Seriously, it will change your life. Yes, I know menopause brings many changes, and you have to adapt, but it's also an incredible opportunity to adopt healthy habits, and including exercise in your life will only bring good things. I promise.
Why exercise during menopause?
During menopause, our bodies change quite a bit, but exercise will be our best ally. Here’s a quick summary of why:
- Maintain a healthy weight: Menopause can slow down our metabolism, but exercise helps keep it active.
- Strengthen bones and muscles: Strength training is key to combating bone and muscle loss.
- Boost mood: Exercise releases endorphins, the famous "happiness hormones," which make us feel happier and more relaxed.
- Reduce the risk of diseases: Staying active reduces the risk of heart disease, type 2 diabetes, and other health issues.
What exercises are recommended?
1. Cardio
Cardiovascular exercise is fantastic for heart health and burning calories. You can try:
- Walking: Easy, free, and you can do it anywhere. Try to walk at least 30 minutes a day, and I mean walk, not stroll or window-shop... walk briskly.
- Dancing: Super fun and great for lifting your spirits. You can do it at home, alone or with company, dancing is wonderful.
- Swimming: Gentle on the joints and a great full-body workout.
2. Strength training
Keeping muscles strong is crucial during menopause. Some exercises you can try include:
- Weight lifting: We know it sounds intense, but it’s not that bad, and you don’t need to lift 50kg tomorrow… Start with dumbbells or light weights and gradually increase.
- Resistance band exercises: Perfect for working multiple muscle groups without heavy equipment.
- Yoga: Besides strengthening muscles, it improves flexibility and reduces stress.
3. Flexibility and balance
Don’t forget to include exercises that improve flexibility and balance. They are essential for preventing falls and keeping you agile:
- Pilates: Helps strengthen the core and improve posture.
- Tai Chi: Combines movement and meditation, ideal for both mind and body.
- Stretching: Incorporating daily stretching can do wonders for your flexibility.
Tips to get started
- Consult your doctor: If you have any health concerns, it’s important to talk to your doctor, especially if you have pre-existing conditions.
- Start slow: Don’t push yourself too hard at the beginning. Start with short sessions and gradually increase the duration and intensity.
- Find something you enjoy: Choose activities you really like. Exercise should be something you look forward to, not a chore. And I tell you, once you start and get into it, you’ll likely start enjoying more activities.
- Be consistent: Consistency is key. Try to exercise at least 3-4 times a week, otherwise, it will be hard to see effects.
- Listen to your body: Pay attention to how you feel and don’t ignore your body’s signals. If something hurts, adjust your routine or consult a professional.
Inspiration and support
Find a group of friends or a local club with whom you can share your fitness journey. Social support makes exercise more fun and keeps you motivated. And don’t forget to celebrate your achievements, no matter how small!
Starting to exercise during menopause can be a transformative experience. You will not only improve your physical health but also your emotional well-being. So, get motivated and start today! What exercise will you try first? Let me know in the comments!