Menopause signals the end of a woman's ability to reproduce. During menopause, levels of the hormone estrogen drop significantly, causing a number of symptoms that can be difficult to manage. One way to help cope with the symptoms of menopause is regular exercise.
Symptoms of Menopause
Menopause can make you feel tired while also affecting your sleep. Menopause may also cause you to gain weight, particularly in the abdominal region. You may also feel moody or irritable and find that you keep forgetting things. Other menopause symptoms include hot flashes, aches and pains in joints all over the body, as well as frequent headaches.
Can Exercise Help?
Menopause can be a tough time for many women. On top of the physical symptoms, emotional issues are also at play -- and can include anxiety or even depression. Exercise can help to alleviate both physical and emotional symptoms associated with menopause. Regular exercise throughout menopause can help boost your mood, keep your waistline trim and manage chronic pain. Exercise also helps promote better sleep at night and higher energy levels during the day. MayoClinic.com recommends a minimum of 30 minutes of exercise almost daily for the biggest benefit.
Toughen Those Bones
Now that you're in menopause and your estrogen levels are dropping, your bones are at risk for osteoporosis. Estrogen helps promote bone density; therefore, menopausal women need to do weight-bearing exercises to strengthen bones and prevent breaks. If you're new to exercise, start by lifting some very light weights or doing resistance exercises.
Tone Up With Yoga
Yoga may help relieve hot flashes, according to MayoClinic.com. Practice deep breathing techniques to help you relax while toning muscles and strengthening bones through various yoga postures.
Cardiovascular Exercise
Burn calories through running or jogging, walking, swimming, biking, golf, tennis or even heavy gardening and yard work. Not only will it help keep your heart healthy, but these exercises can also ward off weight gain and help you manage pain, fatigue and insomnia. Find an exercise that you enjoy -- cool off in a pool or an air-conditioned gym if it helps -- and keep moving through menopause and beyond.
