Approximately 6,000 women enter menopause every day or 1.3 million women per year. While there are common symptoms, individuals who experience the transition into menopause all experience it differently.
Symptoms of menopause can range from any of the following:
- Hot flashes
- Sleep issues
- Depression
- Migraines
- Fatigue
- Stress incontinence
- Short term memory loss
- Dry skin
- Mood changes
Along with these symptoms, individuals may have additional significant health issues including,
- Metabolism changes
- Cardiovascular disease (CVD)
- Vasomotor symptoms (hot flashes, night sweats, etc.)
- Osteoporosis
Most of these outcomes are due to declining estrogen levels but can also be associated with overall factors connected with aging. There are other therapies currently used to alleviate these symptoms. Exercise is being studied as a safe, low-cost intervention without any negative side effects.
So yes, movement helps! Physical activity and exercise have positive effects on body composition, CVD risk, fall/fracture risk and osteoporosis which again, are both associated with aging and menopause exclusively. Exercise also has proven benefits in mental health which can assist in combating depression, anxiety and low self-esteem during menopause. Post-menopause many of these health outcomes can still be present, so continuing exercise and a healthy lifestyle is important for continued longevity.
What’s the best form of exercise?
- Start with what makes the most sense, especially if you enjoy it.
- If you are new to exercise, start with walking, swimming or cycling and light stretching.
- Work your way up to 150 minutes of aerobic (walking, swimming, cycling) per week.
- Resistance train 2-3 times per week.
- Once your body feels comfortable with movement, add in resistance training.
- Consulting with a fitness professional is the most efficient and reliable way to get proper training for what your body needs.
- Factor in balance and mobility training with yoga, tai chi or Pilates.
At Merritt Clubs, we have knowledgeable fitness professionals who can assist in guiding you to the best version of yourself at any age.
Book a complimentary session today!
(As always, consult with your physician before beginning any new exercise program.)
