Sports in menopause: the most important information
Learn about the benefits of maintaining physical fitness and exercising during menopause, and some recommendations that may help you through the following article:
Exercising is very important and necessary for different generations, especially for women in menopause. The most important information about exercising in menopause is as follows:
Benefits of exercising in menopause
Whether or not you've exercised regularly for several years, exercising after menopause has many benefits. They may contribute to the following:
1. Prevent weight gain
Women tend to lose muscle mass and increase abdominal fat during and after menopause. Increasing the amount of exercise in menopause, even slightly, may prevent weight gain.
2. Reduce the risk of breast cancer
Physical exercise during and after menopause that results in weight loss may protect you from the risk of breast cancer.
3. Strengthen the bones
Exercising during menopause slows down the process of bone deterioration, which would contribute to slowing down or preventing osteoporosis , and thus reduces the odds of bone fractures.
4. Reducing the risk of other diseases
The risk of many chronic diseases increases during and after menopause, including heart disease and type 2 diabetes.
Regular physical exercise may help prevent an increased risk of these diseases.
5. Improving the psychological state
Exercising during menopause may improve the psychological state and help relieve symptoms of stress and depression.
The effect of exercise on the signs and symptoms of menopause
The efficacy of physical exercise has not yet been proven in reducing the symptoms of menopause , such as: hot flashes and sleep disturbances. However, it seems that for some women, exercise is a safe haven to reduce the tension and pressure that accompanies this stage, and it also raises the quality of life.
Recommendations for exercise in menopause
For women who are otherwise healthy, recommendations about exercise during menopause are as follows:
- Aerobic or aerobic exercise for at least two and a half hours at a moderate intensity, and aerobic exercise at a vigorous intensity for an hour and a quarter, every week.
- Divide the total time required for each week.
- Do exercises to increase muscle strength at least twice a week
- Choose a training program that you can follow in the long run.
- Set realistic, achievable goals for yourself so you don't lose motivation instead of telling yourself you'll exercise more.
- Adhere to walking for 15 minutes after eating dinner.
- Raise the ceiling of your goals from time to time.
- Joining a friend or group during menopause exercise, as this may contribute to continuing to exercise regularly.
Recommended exercises during menopause
Exercises that you can do while exercising during menopause include:
- Aerobic or aerobic exercise.
- Muscle strengthening exercises.
- Body stretching exercises (stretching the muscles).
- Balance exercises.
Remember, you don't need to go to the gym to exercise during menopause. Everyday activities like dancing or gardening can contribute to your health. Regardless of the sport you choose, take all the time to warm up before exercising and cool down safely after.