Menopause can impact the physical and even mental well-being. Therefore, it is important for women to incorporate exercises into their routine to manage symptoms and improve overall health.
Menopause is a transitional phase in a woman’s life. During this phase, women tend to experience hormonal imbalances and emotional changes. Exercising regularly will help them to stay healthy, perk up their mood, and lower the risk of heart disease. The article sheds light on the benefits of exercising during menopause.
Menopause is defined as the absence of periods for over 10-12 months. This phase can impact the physical and even mental well-being of a woman. Common symptoms include missing periods, hot flashes, weight gain, night sweats, insomnia, frequent urination, depression, irritability, dry skin, hair loss, headaches, and low sex drive. Moreover, a woman’s chances of cardiovascular diseases including heart attack, stroke, and osteoporosis increases significantly after menopause. Therefore, it is essential for menopausal women to exercise regularly.
Benefits of Exercise During Menopause
According to, “Dr Anuja Thomas, Consultant – Obstetrician & Gynaecologist, Motherhood Hospital
Kharghar, Mumbai, “Exercise not only helps alleviate common symptoms such as mood swings and hot flashes but also plays a crucial role in maintaining bone density, which tends to decline with age, increasing the risk of osteoporosis. Strength training can help prevent osteoporosis while also improve overall strength and balance. Incorporating flexibility and balance exercises can relieve joint pain and improve stability.”
She further added, “Menopausal women are often stressed and at greater risk of heart disease. Activities such as walking, swimming, and yoga can enhance overall well-being by promoting mindfulness and reducing stress levels, thus helping to keep the heart healthy.”
Types of Exercises for Women During Menopause
- During menopause, women often experience various physical and emotional transitions. Strength training is a beneficial option for improving muscle mass and bone mineral density.
- Aim to do squats, push-ups, lunges, and shoulder presses daily, performing three sets of each exercise with 10 reps and minimal weight. Walking, swimming, cycling, or Pilates can also be excellent for relieving stress.
- If considering high-intensity interval training (HIIT), consult an expert and exercise under the guidance of a fitness trainer to avoid injuries.
- Resistance exercises using free weights or resistance bands boost metabolism and enhance stability.
- Dancing and Kegel exercises can also be beneficial. Meditating for at least 15 minutes daily can help with relaxation, while deep breathing exercises can aid in reducing stress. It is important to exercise at least 5 days a week for 45 minutes.
However, women should avoid overexerting themselves, as excessive exercise can lead to injuries. Women should take charge of their health by following a structured fitness regimen.