Women spend an estimated one-third of their lives in or past menopause, according to the University of Maryland Medical Center. During the transition, physical and emotional changes can make navigating menopause challenging. These changes lead to weight gain and an increased risk of certain diseases. To help ease symptoms and reduce your health risks, doctors recommend stretching, aerobic, strength training and balance exercises. By adding these exercises to your daily routine, you will feel and look better.
Recommended Guidelines
The U.S. Department of Health and Human Services, HHS, recommends women 18 to 64 perform two hours and 30 minutes of moderate-intensity exercises or one hour and 15 minutes of vigorous-intensity exercises each week. Moderate-intensity exercises include brisk walking, leisurely bicycling, golfing or gardening, while high-intensity exercises include running, swimming or tennis. HHS also advises strength-training exercises involving all major muscle groups two or more days each week.
Stretching Exercises
Proper stretching exercises targeting all major muscle groups, from your neck and shoulders to your back and legs, are important for preparing your muscles, improving your range of motion and avoiding injury. Stretching before, during and after exercising is particularly important. Perform five minutes of light aerobic activity such as walking before your first stretch, the editors of "Fitness" magazine and Karen Andes advise in "The Complete Book of Fitness." Begin stretching slowly, holding the position for 10 to 30 seconds. Avoid locking your joints and stretch only until you feel tension. Repeat each exercise three to five times. If you are performing strength training, stretch between sets. Always end your workout by stretching to cool down. This will prevent soreness and will help to improve your flexibility.
Strength-Training Exercises
Regular strength training exercises will help to boost your metabolism to burn more calories and help your bones keep the minerals they need to stay strong. Reducing bone loss is critical in preventing osteoporosis and bone fractures, especially during menopause when bone loss increases. Strength training exercises involve exercises in which your muscles contract against a force. Common strength training exercises involve machines, free weights or resistance bands that exercise your arms, shoulders, chest, back, stomach, hips and legs. When beginning strength-training exercises, start with a weight that is comfortable for you to lift eight times. Slowly work your way up to performing two sets of the exercises, 10 to 15 times each. Gradually increase the weight as the exercises become easier.
Aerobic Exercise
Aerobic exercise such as walking, swimming, biking, jogging or water aerobics are important for helping to reduce abdominal fat. During menopause, this is the area where women tend to gain weight first. According to the American Council on Exercise, research has also found aerobic exercise reduces the severity of hot flashes. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you are just beginning, start with 10 minutes of light activity and slowly increase your intensity.
Balance Exercises
Balance exercises are beneficial for menopausal women by improving stability and balance to help prevent fall-related injuries. The exercises involve simple balancing techniques, such as standing on one leg, that you can do as often as you like using a chair or wall for support. As you feel comfortable with the exercises, challenge yourself by holding onto a chair with one hand or one finger, or by performing the exercises with your eyes closed, the National Institute on Aging recommends.
References
- University of Maryland Medical Center: Menopause
- U.S. Department of Health and Human Services; Physical Activity Guidelines For Americans; October 2008
- "The Complete Book of Fitness"; Editors of Fitness Magazine et al.; 1999
- American Council on Exercise: Exercise and Menopause
- National Institute on Aging; Sample Exercises --- Balance; November 2009
- "Kathy Smith's Moving Through Menopause"; Kathy Smith; 2002
