If you need one more reason to exercise, menopause is one of them.
During the pre and post menopause phase, exercising is fundamental. It acts as an adjunct to our hormonal balance, tones the body and improves physical resistance.
The symptoms most mentioned by women in the menopausal transition are heat, sweating, difficulty sleeping, increased abdominal perimeter (visceral fat), changes in mood, less sexual desire, vaginal dryness. The decrease in estrogen triggers states of discouragement and depression.
A moderate physical exercise program has an effective anti-aging action. Exercising during menopause helps reduce the risk of osteoporosis, cardiovascular disease, the risk of stroke, high blood pressure, tiredness, insomnia, stress and lack of libido.
The practice of aerobic exercises (eg walking, dancing, swimming, cycling, associated with strength exercises (eg localized exercises with loads, bodybuilding), will benefit the decrease in blood pressure, total cholesterol and triglycerides and increase in HDL (cholesterol It will also counteract sarcopenia, ie loss of muscle mass, and osteopenia/osteoporosis (decrease in bone density) that worsen with age.
Perineal toning exercises (Kegel exercises and Chinese balls) and hypopressive abs (without pressure) (low pressure fitness) and postural exercises should be part of a woman's training routine.
Flexibility and mobility training will reduce the loss of mobility, as with Pilates and Yoga.
The production of endorphins (brain feel good neurotransmitters) and serotonin during physical exercise translates into a feeling of well-being while inhibiting stress and anxiety.
10 benefits of physical exercise:
- Improved memory and brain function (all age groups).
- Protection against various chronic diseases (eg high blood pressure and diabetes).
- Aid in weight control and decrease in visceral fat.
- Lowering blood pressure and improving heart health.
- Improved sleep quality.
- Improvement of osteoporosis.
- Reduction of anxiety and depression.
- Combating cancer-related fatigue.
- Improvement of joint pain and stiffness.
- Maintenance of strength and muscle balance.
- Increased life expectancy
It is essential to see sport as a permanent change in your lifestyle!
If you are looking for personalized advice on how to introduce physical exercise into your daily routine and which practices are ideal for your specific needs, book a Healthy Aging Consultation and we will advise you.