How can exercise help the menopause?
What is the menopause?
How might the menopause affect my health?
- Weaker bone density, which could put you more at risk for Osteoporosis and bone fractures
- Decreased muscle mass and strength
- Decreased metabolic rate, which could lead to weight gain
- Weaker pelvic support structures, which could increase your risk of pelvic organ prolapse
- Weaker arterial walls, increasing your risk of high blood pressure, cholesterol, diabetes, heart attack, and stroke.
Why might exercise be helpful?
- Improves your bone & heart health
- Improves your strength & helps with muscle loss
- Improves your mood
- Improves sleep
- Increases your energy levels
What types of exercise are most beneficial?
Strength training or resistance training
This form of exercise is important during menopause to combat muscles loss. Strength training involves using your own bodyweight, dumbbells, and other weights (including resistance bands) to build muscle mass, strength and endurance. Strength training also improves bone density, cardiovascular health and helps to maintain healthy joints.
Weight bearing exercises
Any exercises that work against the forces of gravity falls under this category. The impact of these exercises send stimulus to the bones to build tissue. Walking, running/jogging, hiking, climbing stairs, gardening are some examples of weight bearing exercises.
Exercises for improving balance, flexibility, stability and co-ordination
Yoga, Pilates, Tai Chi are exercises that should also feature in your weekly exercise regime. These forms of exercises are great for improving balance, flexibility, and co-ordination. They strengthen your core, pelvic floor muscles and can support your mental health.
Alongside exercise, there are plenty of other ways to manage the effects of the menopause including eating a healthy and balanced diet, getting the right amount of sleep for you and being mindful to look after your wellbeing. If you would like help with achieving your goals, don't forget, our Personal Trainers are here to help.