Strength training during menopause: 8 well-being benefits
Menopause is a significant life transition for women, typically occurring between the ages of 45 and 55, marked by the cessation of menstruation and a decline in reproductive hormones, particularly oestrogen.
This phase can bring about various physical and emotional changes, including weight gain, mood swings, hot flashes, sleep disturbances, and an increased risk of chronic diseases such as osteoporosis and cardiovascular issues. Engaging in regular exercise during menopause is not only beneficial but essential for managing these changes and promoting overall health and well-being. Here we look at the 8 ways incorporating exercise and strength training during menopause can be beneficial;
1. Cardiovascular Health
The risk of cardiovascular disease increases after menopause due to the decline in oestrogen levels, which have protective effects on the heart and blood vessels. Along with the increased risk of cardiovascular disease, are increased insulin resistance, cholesterol levels and hypertension. Regular physical activity is crucial for maintaining cardiovascular health. Maintaining regular exercise throughout this process, has proven to lower blood pressure, improve cholesterol levels, and enhance overall heart function compared to those who are inactive.
Engaging in moderate-intensity aerobic activities regularly, can significantly reduce the risk of heart disease and other cardiovascular problems. Activities such as brisk walking, cycling, or swimming not only strengthen the heart but also improve circulation and reduce inflammation throughout the body.
2. Bone health
Osteoporosis is a major concern for women during and after menopause due to decreased oestrogen levels, which play a vital role in maintaining bone density. Studies show, a couple of years before a woman reaches menopause, bone health already starts declining and then continues to, at a faster rate during the changes. Therefore, as women age, they become more susceptible to fractures and bone-related issues. Exercise is one of the most effective ways to combat bone loss.
Weight-bearing exercises, such as walking, running, dancing, and resistance training, are particularly beneficial for strengthening bones. These activities stimulate bone formation and help maintain bone density. Incorporating strength training during menopause, specifically exercises that target major muscle groups at least twice a week, can further enhance bone health.
3. Mental health & emotional well-being
Menopause can bring about emotional challenges, including mood swings, anxiety, and depression. The hormonal changes during this period can affect neurotransmitters in the brain that regulate mood. Exercise has been shown to have a positive impact on mental health by promoting the release of endorphins—natural chemicals in the brain that act as mood lifters.
Regular physical activity can reduce symptoms of anxiety and depression, improve self-esteem, and enhance overall emotional well-being. Activities such as yoga and tai chi not only provide physical benefits but also promote relaxation and mindfulness, helping to alleviate stress and improve mental clarity.
4. Alleviation of Menopausal Symptoms
Many women experience uncomfortable symptoms during menopause, including hot flashes, night sweats, and sleep disturbances. While individual experiences vary, regular exercise may help alleviate some of these symptoms.
Research suggests that women who engage in regular physical activity report fewer hot flashes and less severe symptoms compared to those who are sedentary. Exercise can also improve sleep quality by promoting relaxation and reducing anxiety levels. Establishing a consistent exercise routine can help regulate sleep patterns and combat insomnia.
5. Increased energy levels
Fatigue is a common complaint among women during menopause. Hormonal changes can lead to feelings of tiredness and low energy. While it may seem counterintuitive, engaging in regular exercise can actually boost energy levels. When energy levels are low, it can be difficult to begin exercising, so trying to regularly complete a short walk is a great way to start!
Physical activity, such as strength training during menopause, increases blood flow and oxygen delivery to muscles and tissues, enhancing overall energy production in the body. Additionally, exercise improves sleep quality, which is essential for maintaining energy levels throughout the day. Women who incorporate regular exercise into their routines often report feeling more energised and less fatigued.
6. social interaction & Support
Exercise can also provide valuable opportunities for social interaction and support during menopause. Many women may experience feelings of isolation or loneliness during this transitional phase. Participating in group classes or team sports fosters a sense of community and belonging.
Joining a fitness class or engaging in group activities allows women to connect with others who may be experiencing similar challenges. Building a support network through shared activities can enhance motivation and accountability while providing emotional support during this significant life transition.
7. Improved quality of life
Overall, regular exercise contributes to an improved quality of life during menopause. By addressing physical health concerns such as weight gain, cardiovascular health, bone density, and menopausal symptoms, women can experience greater vitality and well-being.
Moreover, the mental health benefits associated with exercise, such as reduced anxiety and improved mood, can lead to a more positive outlook on life. Women who prioritise physical activity often report higher levels of satisfaction with their lives and greater resilience in facing the challenges that come with menopause. Activities, such as strength training during menopause can also create a great sense of empowerment and independence, and ownership of your body and it’s capabilities.
8. Weight managment
One of the most common challenges women face during menopause is weight gain. Hormonal fluctuations can lead to an increase in body fat, particularly around the abdomen. This change can be attributed to a decrease in metabolic rate and alterations in how the body stores fat. Regular exercise is a powerful tool for weight management.
Aerobic exercises, such as walking, jogging, swimming, and cycling, help burn calories and improve cardiovascular fitness. Strength training is equally important as it builds muscle mass, which naturally declines with age. Muscle tissue burns more calories at rest than fat tissue, so increasing muscle mass can help boost metabolism. A combination of aerobic and strength training exercises is ideal for effective weight management during menopause.
Types of Exercises Recommended:
To reap the benefits of exercise during menopause, it is essential to incorporate a variety of physical activities into your routine:
strength training:
Include strength training during menopause at least two days a week to build muscle mass and support bone health. Focus on major muscle groups using free weights, resistance bands, or bodyweight exercises.
Aerobic Exercises:
This can include brisk walking, cycling, swimming, or dancing. These activities can improve heart health, stamina and fitness.
Flexibility and Balance Exercises:
Incorporate activities such as yoga or tai chi to improve flexibility, balance, and relaxation. Plus, the added benefit of social interaction during class based exercise.
Strength training during menopause - In Summary:
In conclusion, exercise is vital during menopause for numerous reasons. It aids in weight management, supports cardiovascular and bone health, enhances mental well-being, alleviates physical symptoms, increases energy levels, fosters social connections, and ultimately improves quality of life. Women experiencing menopause should consider incorporating a variety of physical activities into their daily routines to reap these benefits.
Whether through structured workouts or enjoyable recreational activities, staying active is a powerful tool for navigating this significant life transition with greater ease and vitality. Embracing an active lifestyle not only helps manage menopausal symptoms but also empowers women to take charge of their health during this transformative phase of life.
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