As women reach the age of menopausal phase, the ease of losing weight like in their 20s becomes a thing of the past. Marking the end of women’s reproductive years, menopause also makes regular exercises and weight training schedules absolutely necessary. With the arrival of menopause, women go through a multitude of physical and emotional changes. Menopausal women handle menopause side effects or symptoms such as hot flashes, mood swings, weight gain, decreased bone density and libido, and 45+ other signs. While tackling all these menopause signs can be challenging, there are still solutions. The best method to alleviate these symptoms is weight training in menopause.
Why Should Menopausal Women Consider Investing At Least An Hour In Exercise?
There are no ifs and buts when it comes to spending time with yourself and regular exercise. Though the intensity of menopausal symptoms varies from woman to woman, weight training in menopause helps every menopausal woman irrespective of the level of your discomfort. A consistent and routine workout session boosts women’s bone health, improves mood, and makes weight management a breeze. The struggle with weight gain becomes a lot more manageable when exercises become your regimen.
If you want to explore more about the efficacy of exercises in the management of menopause symptoms, this blog is your guide. We will explore now the importance of exercise during menopause, the benefits it offers, the best exercises to consider during menopause, and the exercises you must avoid during this at all costs. Let’s jump straight into the discussion:
Benefits of Exercising with Menopause Symptoms
It’s always been discussed that exercise helps menopausal women. But the real question is ‘how?’ and till now, very few reliable sources have answered it. If you are also wondering the same, we are here to solve all your queries. It’s the time of revelation:
1. Weight Management
About 30% of menopausal women are constantly battling the grave issue of weight gain. (1) As the number increases in your weight machine, the lines on your forehead also increase. The extent of hormonal changes women experience during this phase, leads to this sudden gain. That’s why weight training in menopause is inalienable. Along with cardio, strength training exercises combined with a balanced diet prevent unwanted weight gain.
2. Bone Health
As menopausal women suffer from loss of bone density, it increases the risk of osteoporosis. Daily exercises such as walking, jogging, or lifting weights restore women’s bone health and reduce the complications resulting from lack of bone density.
3. Mood Enhancement
Exercises are known for their potential to enhance mood and keep depression and anxiety at bay. This statement holds the truth even for menopausal women. As exercise releases endorphins, women who engage in daily physical activities feel happier and more in control of their emotions. (2)
4. Improved Sleep
If you are menopausal, you already know how night sweats wreak havoc. When women experience this, there is no way they can continue sleeping without a bit of disturbance. When this becomes a daily occurrence, menopausal women start struggling with insomnia. Regular exercise can be a saviour as it improves sleep quality and reduces sleep disturbances.
3 Types of Exercises to Consider During Menopause
You are now aware of the fact that exercise is essential for the physical and emotional well-being of menopausal women. But most women make the mistake of considering every possible exercise in their workout routine. However, there are a handful of menopause exercises that menopausal women can participate in. It’s time to unearth them:
1. Weight Training
No wonder it has booked the first place in this list. As menopausal women combat the serious concern of losing muscle mass, weight training can be highly beneficial during this transitional phase. It builds muscle mass which in turn boosts metabolism and supports weight management. (3) Even if you are not comfortable in a gym, home exercises with dumbbells or resistance bands can be a game-changer.
2. Aerobic Exercise
Nothing freshens you up and lifts your mood as much as aerobic workouts. Menopausal women must go for brisk walking, and join a dance or swimming class for the best results from the workout sessions.
3. Yoga
Experiencing dreadful hot flashes, fatigue and irritability is not a fun experience. Get rid of all such physical and emotional complications by investing 30 minutes to an hour in yoga and meditation daily.
Exercises to Avoid During Menopause
While exercise is vital during menopause, don’t make the mistake of participating in every possible activity on this earth. Here is a list of exercises that menopausal women must avoid:
1. High-Impact Activities
In simple terms, avoid HIIT. As menopausal women often struggle with joint and bone pain, high-intensity interval training or HIIT can do more harm than good. Activities like running, or jumping can put excessive strain on joints and worsen the condition of women in their 40s and 50s.
2. Heavy Lifting
Don’t go overboard with weight training in menopause. Extreme weightlifting or exercises with heavy weights increase the risk of injury in menopausal women.
3. Dehydration-Prone Workouts
As menopausal women combat hot flashes, any workout in non-ac rooms or hot atmospheres can worsen the issue. Be sure to stay well-hydrated before, during and after weight training in menopause.
Exercise is a valuable ally for menopausal women. It’s a way to stay active, and happy even postmenopause. But it's crucial to listen to your body and choose exercises that suit your physical and mental conditions. As you navigate through the menopausal journey, make exercise a consistent and fulfilling part of your life.
Along with exercise, women must also include menopause supplements in their daily diet. The menopause tablet for fitness from Menoveda such as Amaya keeps you a step ahead when menopause signs wrecking you apart. Being Ayush-certified, Menoveda is one of the only available menopause pills in India that is toxin and chemical-free, non-GMO and plant-based. It’s safe for daily consumption and non-habit-forming. Check the website of Menoveda for more information!
Frequently Asked Questions on Weight Training in Menopause
1. What is the best workout for menopausal women?Walking, yard work, cycling, cardio, swimming, and weight training are some of the best workouts for menopausal women. 2. Which exercises increase estrogen levels?
A study shows aerobic exercises such as strength training and stretching increase estrogen levels. These are ideal exercises for menopausal women. 3. Is yoga good for menopause?
Yes. Yoga is known to improve mood and boost the emotional health of menopausal women. It makes the body flexible, reduces stress, and relaxes nerves.
References:
- https://pubmed.ncbi.nlm.nih.gov/1985614/#:~:text=Women%20gained%20an%20average%20of,kg%20vs%20%2B1.35%20kg).
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828504/#:~:text=Several%20studies%20have%20shown%20that,4%2C%2017%2C%2018%5D.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3270074/
