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.
