Doctors have emphasized the importance of physical activity during menopause

Menopause is accompanied not only by hot flashes and night sweats. During this period, body composition, muscle mass and bone density may change, and it becomes more difficult to maintain the usual weight. Regular physical activity helps to cope with some of these changes, strengthen muscles, and maintain emotional well-being. However, not all symptoms can be eliminated with exercise. About what kind of loads experts recommend during menopause, see the Izvestia article.

Why does the body change during menopause?

The article was published in the journal Medical Xpress. Experts have explained how physical activity helps women during menopause. During the transition period before and after menopause, estrogen levels decrease. Against this background, the metabolism and distribution of adipose tissue may change, as well as muscle mass may decrease.

According to orthopedist Lisa Charles, some women gain weight and lose muscle, even if they continue to eat and exercise the same way as before. However, weight gain is not an inevitable consequence of menopause, although it is common.

Charles also noted that women after menopause are almost five times more likely than before to experience an increase in the amount of fat in the abdominal area. Being overweight can increase the risk of type 2 diabetes, high blood pressure, cardiovascular diseases, certain cancers, and osteoporosis.

Scientists have linked physical activity with improved mood during menopause

How physical activity affects well-being

Exercise does not eliminate all the symptoms of menopause. According to Charles, physical activity is unlikely to eliminate memory lapses and other signs. However, they can improve sleep, help to cope with stress and anxiety, and have a positive effect on self-esteem.

According to her, physical exercise also increases the level of self-confidence. In addition, she cited increased strength or preparation for a 5 km run as a source of satisfaction and self-esteem.

Scientists have noted the ability of the ovaries to change after menopause

What loads do experts recommend?

Experts recommend combining strength exercises, cardio exercises and flexibility classes, rather than limiting yourself to one type of activity. Exercises with a load on the bones, such as walking and strength training, are of particular importance. They help maintain bone density, which may decrease as estrogen levels decrease.

It is not necessary to lift heavy weights to strengthen muscles. Charles recommends starting with a load that can be lifted five times without much effort, but 10 repetitions will already require noticeable tension. When they become light, the load can be gradually increased.

According to doctors, brisk walking, jogging or exercising on an elliptical trainer are suitable for heart health and general endurance. The U.S. Centers for Disease Control and Prevention recommends at least 150 minutes of moderate physical activity per week for adults. Additionally, you can include short intervals of accelerated walking or walking uphill, if your health condition allows such loads.

According to the publication, yoga and tai chi help to train balance, which is especially important with an increased risk of falls and fractures. If a woman has severe balance disorders or dizziness, Charles advises to consult a doctor first: in some cases, it is better to start with physical therapy. If you have discomfort in your knees or hip joints, you can choose more gentle options — cycling or swimming.

Scientists have reported drastic changes in the body during menopause

How to start exercising and stay motivated

For those who have not been involved in sports for a long time, experts advise not to immediately try to complete a complex program. You can start with longer walks, gradually increasing the number of steps and the frequency of workouts. According to Charles, several classes per week are enough to start, and the duration and intensity can be increased as you adapt.

For strength training, the specialist recommends using exercise videos for middle-aged women, working out with a personal trainer, or attending group yoga and Pilates classes. At the same time, physical activity is not limited to working out at the gym: gardening, housework and a walk after dinner also help to increase daily mobility. In order not to lose interest, you can change activities, arrange walks with friends, or sign up for group workouts.

The main principle that doctors note is to choose a load that corresponds to the capabilities and state of health, and increase it gradually. Regularity and achievable goals are more useful than an excessively intense start, after which it is difficult to continue classes.