Menopause is a natural process in every woman's life that marks the cessation of menstrual periods. Usually, menopause has officially occurred if a woman has not experienced her periods for 12 consecutive months. Menopause occurs due to aging, which causes lower levels of hormones such as estrogen, and the reduced functioning of the ovaries. Menopause usually occurs around age 51. Exercise is important during menopause to help you stay in shape and reduce bone loss.
Perimenopause
The early signs of menopause, known as perimenopause, may begin up to six years before the final menstrual period. These early changes are brought on by shifting hormone levels. During this stage estrogen levels are declining but they do so erratically. This can cause symptoms such as hot flashes, night sweats, irregular periods, sleep disturbances, low libido, vaginal dryness and mood swings. Although fertility levels are low, women may still be able to conceive during perimenopause.
Weight Gain
According to Mayo Clinic, during menopause, women are more likely to gain weight, particularly around the abdomen rather than hips and thighs. Although hormone changes do play a small part in this weight gain, there are also significant genetic and lifestyle factors involved. One of the most significant factors is that menopausal women tend to get less exercise than other women. At this time of life, muscle mass is also decreasing with age. Without regular exercise you will lose lean muscle and it will be replaced with fat.
Fitness
Women should exercise daily during menopause, for at least 30 to 45 minutes. Menopausal women can benefit from three types of exercise. Strength training using bands and weights of resistance will increase lean muscle mass, boost metabolism and strengthen bones. Aerobic raining such as cycling, walking and swimming will help burn calories and strengthen the heart. Stretching exercises such as Pilates or yoga will help maintain flexibility and tone muscles.
Bone Strength
Exercise during menopause has another significant function as well as weight maintenance; it helps build bone density and reduce the risk of diseases such as osteoporosis. The triple combination of aerobic, resistance and flexibility training is perfect for strengthening bones. A daily exercises routine in optimal, but if you don't have the time, then try to work out at least three or four times each week. If your motivation is flagging, get a personal trainer or exercise with friends.
