Exercise during and after menopause can both reduce menopausal symptoms and preserve heart, muscle, bone and brain health, according to a recent Spanish study. [i]
The study found that impact and resistance training can improve bone health, maintain muscle mass and function, and improve flexibility and balance.
Losing muscle mass is a big issue for women during and after menopause.
Osteoporosis risk skyrockets following menopause, strength training is especially vital to build bone and muscle strength, burn body fat, and rev up your metabolism.
Specific types of activity that improve your balance may reduce the risk of falls, and exercise in general helps maintain normal arterial pressure or lower it when it’s high, as well as improving cardiovascular health.
Regular exercise is linked to a lower risk of dementia, anxiety and depression. It can also help to improve sleep quality.
The benefits of exercise are most evident when people exercise consistently over a long period of time, the study found.
Even a little regular exercise can have a substantial benefit.
Extra fat at your waistline raises the risk of health worries like high blood pressure, heart disease, and diabetes.
During menopause the impact of lower oestrogen tends to make us eat more and be less physically active. Lower oestrogen levels may also lower your metabolic rate.
Good Activity Choices
Strength training, or a weight-resistance exercise program, helps build muscle mass and improve metabolism. Aim for two or three times a week. Examples of strength training include dumbbells, exercise bands, yoga and outdoor exercise programs that use body weight and other weight bearing training.
Low-impact aerobics. Walking is one of the best choices, because you can do it anywhere, anytime. Other examples of aerobic exercises include swimming, cycling, aerobics, tennis, and dance. Exercise moderately for at least 30 minutes most, if not all, days of the week.
Add activity to your day wherever possible. Wash the car, do the gardening, wash the house windows. It all adds up!
Get Expert Help
Check with your doctor before increasing the intensity or nature of your workouts. Once you have clearance, talk to your Urban Fitness Solutions trainer about exercises and dietary changes that might help with your health.
At Urban Fitness Solutions we empower people over 45 to achieve optimal health, vitality and personal fitness goals. Our qualified mobile personal trainers specialise in creating one on one training programs that provide you with the motivation and support to be the healthiest you can be.
At Urban Fitness Solutions we promote a holistic approach to your nutrition, emotional well-being and physical health to ensure you enjoy the quality of life you deserve.