Menopause, which typically occurs at about 51 years of age, can cause a variety of complications such as sleep disturbances, hot flashes, weight gain, anxiety and joint pain. Regular aerobic exercise can help reduce menopausal symptoms as well as manage and prevent related health concerns like osteoporosis and cardiovascular disease.
Benefits
Aerobic exercise offers a variety of benefits to a woman suffering from menopause. It can help ease the anxiety, irritability and depression that sometimes accompany menopause. It can also help burn body fat, which is more easily stored during menopause. In addition, aerobic exercise reduces joint pain and insomnia. Aerobics also increase the body's production of estrogen which can decrease menopausal symptoms such as hot flashes.
Methods
With a doctor's approval, you can do any type of aerobic activity that you enjoy. Consider popping in an aerobics DVD, walking, bicycling, swimming, running, dancing or stair climbing. Any activity that utilizes large muscle groups of your body and encourages your lungs and heart to work hard for at least 30 minutes at a time will suffice. To boost the metabolism and promote bone health, add strength-training exercises such as pushups and situps into your aerobic routine.
Tips
According to the Hospital for Special Surgery, older women should be especially diligent about warming up before aerobic exercise. This is because a woman going through menopause is more susceptible to exercise injury. Do a light cardiovascular exercise such as walking for about 10 minutes prior to your workout to increase the temperature of your muscles and prevent injury. In addition, make sure that you cool down in the same fashion or with a yoga routine which can help ease menopausal symptoms.
Warnings
Because women going through menopause often experience hot flashes, it is important to avoid triggers during aerobic activity. Stay hydrated by drinking a cup of water before and after exercise. If it is hot outdoors, exercise inside with a fan or air conditioner running. Dress in layers so that you can remove clothing and cool down quickly if you feel a hot flash starting.
