Five reasons why you should exercise your way through the menopause
With fitness trainer Graham Low
Menopause can be a really challenging time for women, with symptoms including weight gain, hot flushes, anxiety, brain fog and problems with sleeping – it can be hard to feel your best.
But exercise can help you through this phase of life and leave you feeling better than ever!
Whether you are a keen fitness fan or a total beginner, here are some reasons why you should exercise during the menopause:
1. WEIGHT MANAGEMENT
Hormonal changes during menopause can sometimes mean it’s easier to gain weight.
Exercise will not only help keep the weight off, but will also help you make up for the loss of muscle mass that’s common during menopause.
Ideally you should be aiming for around 20 to 30 minutes of exercise, and this should be done four or five times a week for the best benefit.
2. BONE HEALTH
During menopause women are at higher risk for osteoporosis. The good news is that working out can help build and maintain bone density.
Weight-bearing and resistance exercises are great for strengthening your bones.
3. HEART HEALTH
A dip in estrogen levels is common during menopause.
This can increase bad cholesterol and decrease good cholesterol levels which put women at increased risk of cardiac health issues.
Cardiovascular exercises like running, cycling and swimming can help keep your heart healthy.
4. SYMPTOM RELIEF
Exercise can provide relief from hot flushes.
Hot flushes are caused by an imbalance in the adrenal glands but exercise helps balance the hormones produced in these glands.
5. SELF-ESTEEM BOOST
Every woman experiences menopause differently, and not every woman feels her best during this time.
And that’s OK. But if you’re feeling low, you’ll be happy to know that exercise can give you a boost to help you feel good about yourself.
The endorphins released during exercise can help clear your head, lift your mood and relieve anxiety.
TAKE ACTION!
Now that you know how great exercise can be during menopause, it’s time to put your plan into action.
Don’t wait, just get started! If you haven’t exercised for a while, start slowly and build up the intensity over the weeks.
If you need help, we can give you dedicated, expert support at East Coast Fitness.
We have lots of experience helping women through menopause, with more than 40 per cent of our members being women who are over the age of 45.
ADVICE FROM THE NHS
The NHS recommends making lifestyle changes to help menopause.
The health service says eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause.
Making changes to benefit your health can also help you keep as well as possible in the future.
Recommendations
• Plenty of rest, including keeping to regular sleep routines
• A healthy diet • Calcium-rich food like milk, yoghurt and kale to keep bones healthy
• Exercise, including weightbearing activities where your feet and legs support your weight like walking, running or dancing
• Yoga, tai chi or meditation • Talk to other people going through the same thing, like family, friends or colleagues