Menopause is not something we look forward to, but all have to go through eventually as women. Taking care of your body becomes increasingly more important as we age and during menopause, it can feel like an uphill battle. There are many side effects that we can’t help or control, but exercise can help minimize some of the more undesirable effects menopause can bring. Here listed are just some of the benefits exercise can give you if you are struggling with menopausal symptoms.
Strengthening Your Bones
Menopause is known to weaken your bones and lead to osteoporosis. By staying active and being sure to fit exercise into your daily routine, you slow down bone loss and reduce the risk of getting a broken bone or fracture. When you exercise, the muscles surrounding the bones are strengthened. This can create more of a cushion or support around your bones to protect them. By doing more low impact exercises like swimming, cycling, yoga or aerobics; you are able to strengthen your muscles without putting added stress on your bones.
Prevent Weight Gain
Of course as we age our metabolism slows down and makes it harder to maintain our weight. During menopause it is very common for women to lose muscle mass and store more fat, especially around the abdominal area. Excessive weight gain can cause added stress on your heart which can lead to heart attacks. You are also more susceptible to getting type 2 diabetes. By exercising you are able to better maintain your weight and slow the loss of muscle mass and weight gain.
Regulate Mood
Mood swings are very common during menopause and sometimes you feel like you aren’t in control of your mood. Exercise releases endorphins into your brain, which make us happy, because they can trigger positive feelings inside our brain. This can lower the risk of depression and future cognitive decline with age. Endorphins also interact with your pain receptors and lesson your perception of pain. This means that if you are experiencing aches and pains, instead of alleviating it with over the counter pain killers, you can try to work it out first. Exercise very well could heal or lesson that pain along with strengthening that part of the body and lessoning the chance for the pain to persist or worsen.
Help Sleep Quality
A common side effect of menopause are sleeping issues, like waking up too early or having insomnia. By working out you are able to make your body physically tired so it will be easier to fall asleep. If you are waking up too early, that is the perfect time to start your day off right by hitting the gym or going out for a walk while the neighborhood is quiet.
It’s important to not push yourself harder than you can handle. Of course you are not expected to be in the gym working out like you did in your 20s! Some days doing a formal workout is just not possible. Go out for a walk and get some fresh air, keep it simple and stress free. The key is to stay active. When you stay active, you will not only minimize the side effects of menopause; but stay a healthier, happier person in general.
