Maintaining Fitness during Menopause: Essential Tips and Strategies

Menopause can bring a lot of changes, but staying active can make a big difference in how you feel. In this article, we’ll share simple tips for maintaining fitness during menopause. Let’s get started to stay healthy and strong!

Definition of Menopause

Menopause is a natural process that happens as women age, marking the end of their menstrual periods due to a decrease in reproductive hormones. This usually occurs in their late 40s or early 50s.

More than 80% of women who are going through or approaching menopause have uncomfortable symptoms, like hot flashes, mood swings, irritability, or trouble sleeping.

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Types of Recommended Exercises during Menopause

Type of Exercise	Benefits	Examples
Cardiovascular exercises	– They’re good for your heart health. – They can increase your energy levels. – They boost your mood. – They enhance your sleep quality.	– Dancing – Cycling – Running
Strength exercises	– They lower the risk of heart disease and diabetes. – They improve your mental health. –	– Bodyweight exercises – Weightlifting – Yoga
Balance and mobility exercises	– They help you maintain your balance as you get older. – They reduce stress levels.	– Yoga – Pilates – Tai chi

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Menopause Fitness Tips

Create a workout routine you enjoy and stick with it for better results. {3}
Begin with light exercises and gradually increase intensity to avoid injuries. {3}
Pay attention to how your body feels during workouts. Modify your routine if you experience pain. {3}
Do mobility exercises before lifting weights to prepare your body and avoid injuries. {3}
Drink plenty of water, especially if you experience hot flashes or sweat a lot. Aim for at least half your body weight in ounces daily. {3}
Prioritise protein to help build muscle. Aim for 100 grams a day, including sources like eggs, meat, and fish. {3}
Ensure you’re getting calcium, Omega 3s, and vitamin D to support muscle and bone health. {3}
Use techniques like meditation and breathing exercises to reduce stress and enhance well-being. {3}
Consider finding a workout partner for added motivation. {4}
Choose the right shoes for your exercises. {4}

Menopause is a great time to focus on your health and wellness. So, put on your favourite workout gear, get moving, and embrace this new chapter with enthusiasm.

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