Exercise is a great tool for general health benefits, including easing the symptoms experienced towards menopause and after your menses stop.  Exercising regularly reduces these symptoms by reducing stress, keeping a healthy weight, and elevating one’s overall quality of life.Some of the benefits include;

  • Helps reduce hot flushes.
  • Helps boost mood, which reduces the risk of depression and cognitive issues.
  • Helps reduce loss of muscle mass or fat gain, especially in the belly, which can cause unhealthy weight.
  • Lowers the risk of lifestyle diseases like type 2 diabetes and heart disease.
  • Helps strengthen bones, thus reducing proneness to osteoporosis and fractures.

I recommend incorporating the following types of exercises;

Strength training

Most women possibly lose muscle mass towards menopause, even worse, they gain abdominal fat. But I always advise my clients to consider muscle strengthening to help gain mass. You can add two days of weight lifting or resistance training in your program, including barbell squat or deadlift.

Cardio exercises

Cardiovascular or aerobic activities are good for shedding extra fat. They increase your heart rate and increase the working of various body muscles, helping cut weight. Such workouts include; brisk walking, swimming, and running or jogging. If vigorous, aim at 75 minutes, and 150 minutes for moderate intensity.

Barbara is a freelance writer and a sex and relationships adviser at Dimepiece LA and Peaches and Screams. Barbara is involved in various educational initiatives aimed at making sex advice more accessible to everyone and breaking stigmas around sex across various cultural communities. In her spare time, Barbara enjoys trawling through vintage markets in Brick Lane, exploring new places, painting and reading.

MS, University of Tartu
Sleep specialist

Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.

Anastasia Filipenko is a health and wellness psychologist, dermatolist and a freelance writer. She frequently covers beauty and skincare, food trends and nutrition, health and fitness and relationships. When she's not trying out new skincare products, you'll find her taking a cycling class, doing yoga, reading in the park, or trying a new recipe.

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