Menopause is a condition that causes the cessation of menstruation and stops the ovaries from producing the testosterone and progesterone hormones. It typically occurs at about age 51. Symptoms can include hot flashes, anxiety, joint pain, weight gain, irritability, bone degeneration and fatigue. You do not have to resort to hormone replacement therapy, or HRT, to alleviate menopause symptoms. Exercise can help manage and prevent many menopause side effects.
Benefits
Exercise is much cheaper than HRT and does not have many negative side effects other than occasional muscle soreness. Exercise can help to elevate your mood and relieve depression and anxiety that can sometimes occur during menopause. In addition, exercise can help boost estrogen levels, which may decrease hot flashes. It also helps strengthen your bones, helping to prevent osteoporosis that can be exacerbated by menopause. Exercise also helps decrease the accumulation of abdominal fat that occurs during menopause.
Types of Exercise
You can participate in any type of aerobic exercise that burns calories and boosts your heart rate, such as swimming, bicycling or walking. Aim for at least 30 minutes of aerobic activity most days of the week. The Hospital for Special Surgery also recommends strength training at least two times a week using weight machines, free weights or your own body weight. Stretching and flexibility exercises, such as Pilates or yoga, can also help circulation and keep muscles flexible.
Tips
The American Council on Exercise notes that women who have been consistently active throughout life have an advantage over those who have not. This is because regular physical activity strengthens the bones and helps to reduce the risk of breast cancer, which is more common following menopause. Be consistent with your exercise routine. Find an exercise that you enjoy and vary your routine so that you are more likely to stick with it.
Warnings
Use caution when exercising, especially if you experience hot flashes often. Exercise indoors if it is too hot outside. Keep windows open, the air conditioner running or a fan operating during your routine. Sip on water throughout your routine to keep your body hydrated. Because older bodies are more susceptible to injury, it is extremely important to warm up with a gradual light aerobic activity 10 minutes before your routine.
