Get physical during menopause with these 10 helpful, easy-to-follow tips.
No two women experience menopause in the exact same way. For some, the symptoms are mild and pass quickly. For others, it’s an explosion of hot flashes and mood swings.
The good news: there are lifestyle changes you can adopt to help you to cope with the changes occurring in your body. From fitness to stress reduction, read on for some of your best bets for adapting.
Though frequent workouts haven’t been proven as a means of reducing menopausal symptoms, they can ease the transition by helping to relieve stress and enhance your overall quality of life. Regular exercise is also an excellent way to stave off weight gain and loss of muscle mass—two frequent side effects of menopause. Most healthy women should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week.
Aerobic activity that makes use of your large muscle groups while keeping up your heart rate is a good thing. Fortunately, your options for cardio are limitless: walking, jogging, biking, and swimming all count. Beginners should start with 10 minutes of light activity, slowly boosting exercise intensity as it becomes easier.
Because osteoporosis risk skyrockets following menopause (estrogen is needed to help lay down bone), strength training is especially vital. Incorporate at least two weekly strength training sessions to build bone and muscle strength, burn body fat, and rev your metabolism. At home, opt for dumbbell sand resistance tubing. In the gym, choose from weight machines or free weights. Select a level that is heavy enough to tax your muscles in 12 repetitions and progress from there.
As no two women experience menopause in the same way, your unique symptoms will lead you toward finding relief. Practice a relaxation technique that works for you—be it deep breathing, yoga poses, or meditation. Supported and restorative yoga poses may offer some relief. Not only can they help alleviate symptoms like hot flashes, irritability, and fatigue, but these poses can also calm your nerves by centering your mind.
Exercise shouldn’t be all hard work. If treadmills or jogging aren’t your thing, consider dance classes. Packing these calorie-burning cardio sessions into your routine can be fun and good for your body. Dance can help to build muscle and keep you flexible. Look for a style that suits you: jazz, ballet, ballroom, or salsa.
Your cardio options are fairly extensive, as machines like the elliptical or the Stairmaster count, too. If you don’t want to hit the pavement, hit the gym to get in your cardio sessions. Studies show that as you enter menopause, your risks for cardiovascular disease (CVD) significantly increase. Estrogen levels, which are thought to protect your heart, drop during menopause. Knowing the risk factors and embracing a healthy lifestyle—if you don’t already practice one—can keep your heart healthy.
Do you prefer to be around people when you work out? Join a group class at the gym. Zumba is a popular dance program that has swept up nearly 12 million devoted fans in the past decade. Incorporating salsa, merengue, and other Latin-inspired music, Zumba works for people of all ages. Burn calories and work your muscles, all while moving to the uplifting Latin beats.
Half-hearted dusting doesn’t exactly count. Vigorous house or yardwork—the type that elevates your heart rate and utilizes your larger muscle groups like quads, glutes, and your core—does count! This form of aerobic activity will serve you well. If you’re a beginner, start with 10 minutes of light activity, slowly boosting physical intensity as it becomes easier.
Set realistic, attainable, and specific goals to avoid frustration. Don’t simply declare, “I’m going to exercise more.” Tell yourself: “I’ll walk for 30 minutes at lunch three days a week, take a group cycling class, and play tennis with a friend.” Recruit a friend or spouse as a workout buddy to help keep you motivated and accountable.
Sure, physical activity is essential, but don’t forget to exercise your creativity! Now is an optimal time to indulge in an artistic outlet. Take a painting art class or join a knitting group to engage in a creative new activity that will promote a sense of achievement and satisfaction and help take your mind off of annoying symptoms.
Learn to ease the symptoms of menopause.
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A woman’s risk of numerous medical conditions, including breast cancer, type 2 diabetes, and heart disease rises during and after menopause. Regular workouts and maintaining a healthy weight can help offset these risks.
Physically, there are steps that you can take to manage certain menopausal symptoms. Turn down your thermostat, wear light layers of clothing, and have a fan handy to mitigate hot flashes and night sweats.
