As we age, it’s important to take steps to ensure our bodies are prepared for the challenges of menopause. Women often put aside their own health needs in favor of other responsibilities, which can have an adverse effect on health and wellbeing. Therefore, taking proactive measures to transition your body is a wise decision. Here are a list of exercises for Menopause and Peri-Menopause.
Exercise for Peri-menopause
Strength training
During perimenopause, muscle loss is a common issue which needs to be avoided. Resistance training is a good way to maintain physical strength, lose fat effectively and keep muscle. It’s important to include consistent workouts in your lifestyle. Additionally, regular exercise can aid in improving mental health and well-being along with physical health.
Interval training
High-intensity exercises, done in short bursts, are a great way to get the most out of your workout. Taking just a few seconds to push yourself hard and ease off on your body when it’s needed can make all the difference . Bike riding, rowing machines, or running are all great ways to accomplish this goal and help you sweat it out while increasing your lung and heart capacity.
Walking
A leisurely walk is an enjoyable way to refresh both your mind and body. It’s a great substitute for intense workouts as you don’t have to worry about physical stress or strain. Plus, it’s an excellent way of reducing anxiety and calming down.
Exercises for Menopause
Aerobic exercise for Menopause
Regular steady state cardio is beneficial for your body as it helps with muscle building and keeping your heart and lungs healthy. You can start with activities such as walking, jogging, biking or swimming and take 10 minutes a day before increasing the duration. Doing it correctly is key to achieving maximum results.
Resistance training for Menopause
Osteoporosis is a common consequence of menopause and weight lifting can provide an effective solution. Regular strength training helps in building muscle and increasing bone density. It can also help reduce body fat and enhance metabolism.
Core training for Menopause
Core training is an important part of any fitness routine, but it is especially important during the menopause. During this time, women experience a decrease in estrogen levels, which can lead to a decrease in bone density and an increase in abdominal fat. Core training exercises can help to strengthen the core muscles and reduce the risk of developing osteoporosis, incontinence or other health problems associated with menopause. Additionally, core training can help to improve balance, posture and overall physical health. Therefore, it is essential for women going through menopause to engage in regular core training exercises as part of their fitness routine.
Stretching
Stretching is a beneficial activity to consider due to its capacity to make muscles suppler and movement less restricted. Research has suggested that 10 minutes of stretching before going to sleep can reduce menopausal and depressive symptoms, improving your body’s ability to manage the fluctuations that it goes through during this period.
Exercise is an important part of any woman’s health, but it can be especially beneficial during perimenopause and menopause. During these times, women experience a variety of physical and emotional changes that can affect their overall wellbeing. Exercise recommendations tailored to the needs of perimenopausal and menopausal women can help address these changes and provide relief from symptoms such as hot flashes and night sweats. Additionally, exercise during this time can improve strength and balance, reduce stress levels, increase libido, improve sleep quality, boost energy levels, strengthen bones, reduce the risk of heart disease and stroke, and even help with weight management.
At Fitness Faster we run online and in person sessions for Peri-Menopausal and Menopausal ladies. It’s important to train the body in the correct way and our clients definitely notice this benefits of this. Have a look at our testimonials.
