There is no way to completely escape the side effects of menopause. However, by staying active and exercising regularly, you can lessen the impact it has on your day-to-day life. Exercise can help you reduce your risk of hot flashes as well as fend off the troublesome weight gain and muscle loss that menopause can bring. Don’t worry if you’re not a fitness buff, here are four activities anyone can do to fight menopause.
The effects of menopause can vary wildly from person to person. Some women will have mild symptoms while others suffer through near-debilitating side effects. One of the best ways to decrease the effect of menopause is to stay active. Regular exercise has been shown to lessen the frequency and severity of hot flashes in menopausal women while also helping combat other changes the body is going through during this time.
Going to the gym regularly is always good; however, there are plenty of other activities to help you keep fit and fight menopause. You should target 30 minutes of aerobic activity a day, five days a week. It’s okay if you can’t do this immediately - you can focus on improving fitness levels gradually over time. Don’t let menopause take over your life; here are four other activities you could be doing right now to help reduce its effects.
It’s easy to take walking for granted because it doesn’t seem like a challenge. The reality is walking works out almost all of your muscles while elevating your heart rate. It is also low impact, which makes it a good way to reduce stress on your joints and bones while keeping fit. Walking can be easily incorporated into just about any schedule; one suggestion is to walk any trip that is less than a mile, instead of driving. Another way to get motivated to walk is to use the weekdays to find a new restaurant or coffee shop that’s 20-30 minutes away on foot, and then plan to walk there with some friends on a Saturday.
Most of the time dancing doesn’t seem like exercise, but it is actually a great way to do cardio and even tone your muscles. There are many different types of dance available so you can find a style that fits best for you. For instance, ballroom dance can be a fun way for you and your partner to stay active and spend time together, while partaking in a Zumba class allows you to learn some fresh moves and meet new friends in a casual environment.
Practicing yoga has dual benefits for those suffering from menopause. The supported and restorative poses done in yoga improve your physical wellbeing as well as assisting you in fighting off fatigue and calming your nerves. You can practice yoga just about anytime and anywhere, which makes it especially convenient for those with busy schedules.
While simply putting dirty dishes into the dishwasher doesn’t count, a lot of household activities do work out key muscle groups and get your heart rate going. Things like yardwork, gardening, sweeping, mopping and vacuuming can offer the same type of results you would get from a session at the gym. Don’t look at that dirty floor as a chore - instead, view it as a chance to get in shape and help reduce the symptoms of menopause.
While exercising won’t rid you of hot flashes and the other side effects of menopause completely, it can help you reduce them. Regularly working out can also help decrease your risk of breast cancer, type 2 diabetes and heart disease, which are more prevalent in women during menopause.
It’s important to create an exercise plan that works well for you. There is no need to push yourself too hard or force yourself to do something you don’t enjoy. Instead, find activities you like, and set manageable, short-term goals that make you want to keep going.
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