It’s important to maintain an effective fitness routine throughout your life, but especially when you hit menopause. Once menopause sets in, you will be dealing with additional health concerns that require a specific workout plan. This article will review the issues menopausal women may be facing and the fitness routines that will keep them healthy.
Menopausal Health Concerns
Once you reach menopause, you will be dealing with health and fitness concerns that were not as much of an issue up to now. These include:
• Weight Gain: Women tend to gain weight during and after menopause, particularly around their stomach area. Obesity may also contribute to an increased occurrence of hot flashes. Exercise will help you maintain a healthy weight as you get older.
• Cancer Risk: After menopause, women’s ovaries stop making estrogen. Their main source of estrogen is fat tissue. As a result, fat tissue in the body increases raising the risk of cancer. Working out lowers fat tissue levels to keep you healthy.
• Bone Density Loss: Bone density loss often occurs after menopause making osteoporosis and fractures a common issue. The proper fitness routine will keep bones strong.
• Reduces Risk of Other Diseases: Women are at a higher risk for other ailments such as heart disease and diabetes after menopause occurs. Exercise promotes weight loss and reduces the risk of these diseases.
• Improves Mood: Older adults tend to experience depression. Physical activity boosts serotonin in the brain to improve mood. It also reduces stress and inflammation which contribute to cognitive decline.
What Exercises are Best for Menopausal Women?
It is recommended that menopausal women engage in the following workout routines to maintain optimal health.
• Aerobics: Aerobic activity such as walking, jogging, biking, and swimming are recommended for weight maintenance. If you are a beginner, start with 10 minutes of aerobics a day and work your way up gradually.
• Strength Training: Strength training reduces body fat and keeps bones and muscles strong. Weight machines, hand-held weights and resistance bands are recommended strength training options. Start out doing 12 repetitions until your muscles get tired. Gradually increase your weight, resistance level, or number of reps to continue challenging your body.
• Stretching: Stretching is a great way to maintain and improve flexibility. It’s best to stretch after a workout when your muscles are already warmed up.
• Stability and Balance: Stability and balance exercises are important as you get older because they reduce the risk of falls. You can improve balance by doing something as simple as standing on one foot. Tai chi, Pilates and yoga can also be effective.
Once you get up to speed, your regular routine should include moderate aerobic activity for at least 150 minutes week or vigorous aerobic activity for at least 75 minutes a week. Strength training should be done at least twice a week.
Menopause comes with its share of health risks. But with the right routine, you can optimize fitness levels and stay healthy and happy. What activities do you like to include in your fitness regimen?
Author
Marissa Bergen
