The benefits of exercise during the menopause

The menopause: a time of physical changes

Physical exercise is important during the menopause because every woman experiences various hormonal, physical and psychological changes. Each of us goes through this time in different ways, but there are certain risk factors to bear in mind: 

• Firstly, the menopause brings with it an increased risk of developing osteoporosis, as levels of oestrogen – a hormone that plays a protective role in bone health – decline. This leads to a loss of bone density and a greater likelihood of fractures even from minor impacts. 
• Weight and fluid retention may increase, affecting the distribution of body fat. For women who lead a sedentary lifestyle, it is more difficult to maintain a healthy weight due to a lack of physical exercise. 
• In addition, there may be changes in the metabolism of cholesterol and triglycerides. Consequently, the risk of heart disease may increase. 

As you can see, the body changes and we are more prone to experiencing these kinds of issues, although we can manage these factors by adopting healthy habits. You might be wondering: what is an essential healthy habit? Well, one of the most important is, without a doubt, physical exercise, which is why it’s important to have some guidance, such as an exercise plan for the menopause. 

How physical activity can help you during the menopause

We’ve mentioned that osteoporosis, increased cholesterol levels, weight fluctuations and fluid retention are common problems faced by women going through the menopause. At this stage, regular physical exercise becomes a valuable ally in managing these factors. Let’s see why! 

• It helps you manage your weight. During the menopause, we lose more muscle mass and gain abdominal fat. Furthermore, maintaining a stable, healthy weight is a factor that can protect us against various types of cancer. 
• It prevents osteoporosis. Exercise can help strengthen your bones, thereby reducing the risk of developing this condition. 
• It reduces the risk of developing other diseases. Being overweight increases the risk of heart disease and type 2 diabetes.  
• It improves your vitality. As well as having a positive impact on self-esteem, it can help prevent mental health conditions, such as depression and cognitive decline.

When it comes to fluid retention, it is often difficult to tackle this through physical exercise alone. There are dietary supplements that can help, such as Drenaqua capsules which, thanks to their formula containing green tea, magnesium, vitamin B6 and alpha-glucooligosaccharide prebiotics, help eliminate fluid naturally.  

What sort of exercise is recommended during the menopause?

Now that spring is here, you can make the most of it by training outdoors more often. In general, experts recommend aerobic exercises, such as running, jogging, swimming, cycling, etc. With this type of exercise, we increase our oxygen consumption and engage large muscle groups, which helps to shed excess weight.  

Similarly, strength training (with weights, resistance bands, etc.) is important, as it can help you reduce excess body fat and strengthen your muscles. Remember to always follow your trainers’ advice… It’s all about practice! 

Furthermore, when exercising during the menopause, it’s important to include stretching and balance exercises. Some excellent forms of exercise in this category are tai chi and yoga. Remember that before taking up a new sport or form of exercise, it’s important to consult a healthcare professional who can advise you at all times. 

References

Mayo Clinic. Tips for staying fit during the menopause: why it’s important to stay fit. https://www.mayoclinic.org/es-es/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602

Saber Vivir TV. What exercise is best for you when you reach the menopause? https://www.sabervivirtv.com/ginecologia/ejercicio-conviene-hacer-llegada-menopausia_5129

Quirón Salud. The natural changes your body goes through during the menopause: we explain what happens and how to relieve the symptoms. https://www.quironsalud.es/blogs/es/aventura-madre/cambio-natural-cuerpo-menopausia-contamos-sucede-aliviar-si

Top Doctors. Do you know what physical and hormonal changes are caused by the menopause? https://www.topdoctors.es/blog/sabes-cuales-son-los-cambios-fisicos-y-hormonales-que-ocasiona-la-menopausia/