How to Combat Symptoms of Menopause With a Physical Fitness Routine

How to Combat Symptoms of Menopause With a Physical Fitness Routine

Symptoms of menopause include hot flashes, difficulty sleeping, anxiety, and painful muscles and joints. The decrease of estrogen levels increases the risk of heart disease and osteoporosis. Women unwilling to risk the side-effects of medication have simply suffered without hope for relief. However, we now know that exercise is an effective treatment and has been proven to help the majority of symptoms.

Maintain a Healthy Body With a Regular Exercise Routine

The keys to prevention and improvement are found in the joints, heart, bones, as well as mental health. The more the body moves, the better. Mobility is essential to joint health. To maximize performance of joints and muscles, try circling the ankles and hands, rolling the shoulders, bending the knees, and clenching and stretching the hands. These gentle actions should be done every day and prior to any type of exercise.

To boost heart health, twenty to thirty minutes of any activity that gets you breathless is recommended at least three to four times per week. You don’t have to complete an intense workout in a single session. If necessary, introduce bursts of activity into your daily routine. Take the stairs instead of the elevator and increase your pace. Go for a quick run, dance to your favorite song, ride your bicycle to work, or jump rope for a few minutes. These minutes will quickly add up and lead to a healthier lifestyle and better quality of life.

Physical Fitness Can Help Alleviate a Variety of Menopause Symptoms

For bone health, target the concerns for osteoporosis, including the hips, wrists, and spine. Using your own body weight, free weights, or resistance bands, engage in resistance training with exercises such as lunges, squats, tricep dips, or press ups. Rather than tackling too much weight, increase repetition and sets, and take a day of rest in between. Don’t overlook the importance of stretching, and remember to make sure your muscles are warm beforehand. Getting fit and feeling and looking better will also improve mental health and lead to overall wellness.

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