4 Effective Exercises for Menopause

Exercising regularly is always a good idea, but during menopause, it is even more important. Many of us gain weight around this time, particularly in the midriff area. Due to our changing hormones, it becomes easier to gain weight, and even harder to lose it. But thankfully there are many exercises you can do to help manage your weight. Not to mention, exercising can also relieve some of your menopausal symptoms, it’s a win-win really!

1. Cardio

Now is the time to really bump up the cardio to get your heart racing. If you haven’t worked out in a while, start slow with 10 to 15 minutes of cardio per day. You can slowly build up to a longer duration over time. It’s important not to push yourself too hard, after all, ten minutes of cardio a day is better than nothing!

Try out some of the following cardio exercises:

● running or jogging,

● a dance class like Zumba,

● jumping rope,

● cycling,

● or aqua aerobics.

Some people love running on the treadmill with their headphones in while others prefer partaking in a group dance class. It’s all about experimenting and finding something that you enjoy and gives you the results you want. But remember to be patient. Your body isn’t the same as it was when you were twenty-something, which is absolutely fine. So, don’t be discouraged if it takes longer to see results. Keep up the great work, and don’t forget to have fun with it!

2. Yoga

Studies show that practicing yoga regularly can reduce how often you get hot flashes. Likewise, as menopause is undoubtedly a stressful time in your life, practicing yoga and meditation can help you feel calmer and more relaxed. Focusing on your breath and aligning your body and mind does wonders for your mental health. Not only can yoga help you with the emotional side effects of menopause, but also the physical ones of aging. Joint pain, muscle loss, and loss of flexibility. Practicing yoga regularly can help keep your body fit and agile.

3. Strength training

Strength training is an exercise that helps you build stronger muscles using weights and resistance bands. As we age, our muscles start to deteriorate, hence why strength training is beneficial during menopause. Likewise, strength training can help reduce the risk of osteoporosis, which is already much higher among menopausal people. It’s best to start off small and slowly add weight and more reps with time. Try out the following exercises:

● bicycle crunches,

● russian twists,

● leg raises,

● burpees,

● bear crawl,

● plank for 60 seconds.

While these exercises can help strengthen your core muscles, it’s best to combine them with cardio and a healthy diet to start seeing results.

4. Kegels

While Kegels have nothing to do with reducing fat, they are still important for menopausal people. Kegels are a type of exercise that helps strengthen the pelvic floor muscles, a group of three muscles located at the base of your pelvis. These muscles support your bladder, bowel, and uterus, and play an important role in sexual function.

As we age, these muscles weaken, which can lead to other problems such as urine leakage and less sexual sensation. Likewise, during menopause, many suffer from vaginal dryness due to those menacing hormones. These combined factors can result in a loss of sexual desire, but luckily performing Kegels can get your sex life back on track. Performing Kegels regularly helps strengthen your pelvic floor muscles and also improves blood flow to your vagina which can help with lubrication.

Before you go…

Now you know how to exercise your body, remember to exercise your mind as well. At Beginning.com, we offer you a series of calming sound journeys to help you achieve a peaceful state of mind if you are struggling to manage menopausal symptoms. Unwind to the sound of waves, birds chirping, comforting melodies, and soothing vocals with our Menopause sound journeys.