Exercise During Menopause: Why It's Important


Menopause marks the end of your reproductive life. It sometimes will save you on the monthly turmoil of PMS?and?cramps, it can bring new troubles with it. Though some women handle the transition easily, others?suffer from depression, hot flashes as well as?physiological symptoms.

However, a healthy lifestyle along with a well-balanced diet will help you fight those menopausal blues,?say experts. Exercise, notably, are needed in managing it. We let you know why.

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Exercise &?Menopause
Regular physical activity?before and throughout menopause not just works well for handling the symptoms better, what’s more, it?cuts down on the risk of several gynecological cancers along with other diseases.

“Exercise can assist in combating depression, menopausal flashes and various vasomotor symptoms regarding menopause,” says Dr Morton Travel, MD, Clinical Professor Emeritus of medication, Indiana University Med school.

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The plummeting levels of estrogen during menopause?increase?potential risk of?heart disease,?osteoporosis,?depression?and lead to?excess weight gain. However, research suggests that girls who definitely are physically active during their peri-menopausal (and menopausal) years face fewer and milder symptoms than sedentary women. Here’s operate benefits you.

1. Improves Bone Health
As a result of natural process of aging, each lady increasingly lose bone mass when you reach 40?However, the cost increases rapidly after menopause, which puts them at an increased risk of osteoporosis. Regular weight-bearing exercises including walking?can stay away from the start of osteoporosis and likewise make bones stronger.

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2. Prevents Heart?Diseases
Estrogen deficiency will cause fat deposition within the arteries, making them harden. This?elevates the?blood pressure level and raises the likelihood of contracting a heart related illnesses in menopausal women. Aerobic along with endurance exercises?can?steer clear of the uncomfortable side effects of bad cholesterol in post-menopausal women.

3. Controls Mood Changes
Post-menopausal mood changes in many cases are due to?chronic reduced sleep. The reason for this may be many-hot flashes, night sweating or joint. Routine workouts may have a positive have an effect on your memory, mood and sleep quality, too. In addition, it promotes daytime alertness and alleviates menopausal flashes.

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4. Manages Weight
Another common manifestation of menopause is your weight gain. In accordance with Dr Douglas Lord, MD OB-GYN and an expert in Integrative Medicine, “Ninety percent of menopausal women experience varying variety of excess weight. During menopause, reduced estrogen correlates to less physical activity reduce metabolic rates. This improves the stored fat in your system which gets deposited around the abdomen, thighs, arms and buttocks.”

This also raises the chance heart diseases and?diabetes type 2. Aerobic, cardio and resistance exercises can help your entire body increase energy expenditure, thus increasing lean body mass and?letting you?shed extra pounds.

5. Fights Urinary Incontinence
The low estrogen levels result in a weakening in the pelvic muscles, which leads to?urinary stress or incontinence?after menopause. “Kegel exercises?are the most effective solution to strengthen your pelvic floor and improve continence issues,” says Dr Lord.

Certain herbs for example dandelion are usually effective in controlling the involuntary contraction of bladder muscles and save you trips for the bathroom. On them here.

For more interesting stories, visit our health and wellbeing page and browse about other Women’s Health stories here.


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2.?Ravnikar VA. Diet, exercise, and lifestyle in preparation for menopause. Obstet Gynecol Clin North Am. 1993 Jun;20(2):365-78. Review. PubMed PMID: 8367138.
3.?Villaverde Gutirrez C, Torres Luque G, balos Medina GM, Argente del Castillo MJ, Guisado IM, Guisado Barrilao R, Ramrez Rodrigo J. Influence of exercise on mood in postmenopausal women. J Clin Nurs. 2012 Apr;21(7-8):923-8. doi: 10.1111/j.1365-2702.2011.03972.x. PubMed PMID: 22409782.
4.?Elavsky S, McAuley E. Physical exercise and mental health outcomes during menopause: a randomized controlled trial. Ann Behav Med. 2007 Apr;33(2):132-42. PubMed PMID: 17447865.
5.?Asikainen TM, Kukkonen-Harjula K, Miilunpalo S. Exercise for health for early postmenopausal women: a planned out writeup on randomised controlled trials. Sports Med. 2004;34(11):753-78. Review. PubMed PMID: 15456348.

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