Menopause: benefits of physical activity during this period
Did you had at least some idea that menopause happens normally in the female body as she enters middle age? In any case, when chemical creation declines, ladies might encounter different changes, going from state of mind swings to weight gain.
Therefore, when menopause arrives, many women are in doubt about whether or not to practice any physical activity . With that in mind, to help you better understand this and many other questions, we will address the following topics throughout this article:
- What is menopause?
- To practice or not to practice physical activity during menopause?
- What are the benefits of physical activity during menopause?
- Which physical activities are the most recommended?
What is menopause?
Have you ever heard of menopause? This name is given to the last menstruation with the arrival of middle age, which can generally vary between 45 and 55 years old, but that’s not a rule, okay? Since every woman’s body has its own time. This new phase aims to mark the end of women’s reproductive cycle.
Menopause that happens before the age of 40 is delegated untimely or right on time by the Service of Wellbeing’s Virtual Wellbeing Library. As recently expressed, one of the essential elements is maturing.
Moreover, menopause might be brought about by gynecological tasks like hysterectomy (careful expulsion of the uterus) or early ovarian disappointment, and that implies the ovaries are done delivering conceptive chemicals.
Should you engage in physical exercise during menopause?
With the methodology of menopause, numerous ladies are uncertain the decision about whether to take part in actual activity and whether doing so reduces side effects. Before we can talk about the meaning of utilizing some strategy to treat this illness, we should initially characterize the side effects.
To do this, we have put together a list of the main symptoms:
- Memory failures ;
- Reduction of metabolism ;
- Decreased self-esteem;
- Increase in body weight;
- Changes in the menstrual cycle;
- Loss of skin elasticity;
- Headaches (mild and severe);
- Growth in bone porosity levels;
- Increased feeling of worry ;
- And much more!
Advantages of physical activity during menopause
Regardless of the modality, physical activity has numerous health benefits, both physical and mental. With regard to menopause, it is even more important, as it is a phase in a woman’s life that can end up causing insecurities and, consequently, reducing self-esteem , self-confidence and even self-love.
When exercising, endorphins (happiness hormone) are released through the bloodstream, making it a great option to increase the feeling of well-being throughout your routine. Not to mention that it helps reduce muscle tension, controlling any type of pain.
In addition, we have highlighted some other benefits of practicing physical activity:
- Improves self-esteem;
- Promotes increased strength;
- Combat mental problems;
- Prevents increased weight gain;
- Helps maintain lean mass;
- Strengthens bones and prevents osteoporosis;
- Increases willingness to perform routine tasks;
- And much more!
Although physical activity is essential during the menopause period, it is important to follow some recommendations, such as, for example, continuing with regular medical care, wearing light and fresh clothes, reducing alcohol consumption and, above all, keeping your hydration up to date . Combined?
What physical activities are the most recommended during this period?
Aerobic activities, strength training and balance exercises are great options during menopause, did you know? If possible, it is important to include these physical activities in your routine and, of course, opt for some type of activity that makes you feel happy, as practice needs to be enjoyable.
With this in mind, we have put together a checklist with some modalities for you to include in your training routine. Check out:
- Aerobic activity: walking , running, cycling, swimming , water aerobics and/or dancing ;
- Strength training: bodybuilding , pilates , cross training , functional and/or calisthenic activities;
- Balance exercises: yoga , pilates , gymnastics and/or stretching .
“Resistance training will help increase muscle mass and also bone mass, being of great importance in this scenario in your routine. The ideal would be to do some sport two or three times a week, such as, for example, weight training , Pilates or Crossfit”, advises the physical education professional.