Does Exercise Help The Menopause?
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Menopause is a natural part of the aging process, bringing with it a range of uncomfortable symptoms…
You may be experiencing hot flushes, night sweats and mood swings right now...
Would you like to know how you can get rid of these, and be better than you were in your 20’s?
If you said yes, you need to read this blog post!
We’ll go over 12 ways exercise can help with menopausal discomfort and what exercise is right for you.
Exercise helps alleviate hot flushes
It's no secret that hot flushes can be one of the most unpleasant and frustrating symptoms that come with menopause.
But what if I told you that there's a simple way to get rid of this problem?
I'm talking about exercise!
That's right, by doing regular physical activity, you can combat the dreaded hot flushes and regain control over your body. (1)
Not only does exercise help regulate your hormones...
But it also increases your blood flow and stimulates your body's natural cooling mechanisms.
So, don't let hot flushes dictate what you do and don’t do - get your workout gear on and show them who's boss!
2. Exercise improves your mood
Are you familiar with the sensation of a runner's high or the sense of accomplishment after smashing a challenging workout?
There’s no getting away from it…
Exercise has a significant impact on your physical health and mental well-being.
Regular physical activity releases feel-good hormones called endorphins. These help to relieve stress, reduce anxiety, and elevate your mood. (2)
Plus, if you’re someone that is always ‘switched on’ dedicating time to focus on your body is time away from the chatter of your thoughts. This gives your mind a much-needed reprieve from the daily grind.
So, whether you want to dance your heart out, lift weights, or go for a brisk walk…
Exercise will transform your mood and add a little extra sunshine to your day!
3. You can manage your weight better
Imagine feeling lighter, more energized, and shedding those extra pounds you haven’t been able to shift.
Engaging in regular physical activity not only helps you burn calories more efficiently...
But it also boosts your metabolism, making it easier for your body to manage and maintain a healthier weight. (3)
Whether it's a brisk walk during your lunch break, lifting weights at the gym, or dancing to your favourite tunes...
Finding an enjoyable form of exercise is key to staying motivated on this journey to a fitter, happier, healthier you.
Also, as you build muscle and improve your fitness, you'll notice other benefits. Things like feeling less stressed and being in a better mood.
There are so many benefits to managing your weight better!
4. Exercise helps you sleep better
Regular exercise plays a crucial role in maintaining one of the most important parts of a healthy lifestyle. And its effects can be seen in many aspects of your life.
Exercise has profound effects on the quality of your sleep, especially during menopause when you’re more prone to insomnia. (4)
Even regular low-impact exercises such as walking can improve your sleep quality, how many hours you get, and how refreshed you feel in the morning.
Not only will you wake up feeling energized and ready to face the day...
But you also reduce your menopause symptoms throughout the rest of the day. Not bad right?
Here’s a blog we’ve put together showing you 25 ways you can get more sleep too.
5. You can improve your bone health
Did you know exercise can improve bone health, particularly during menopause? (5)
During menopause, you lose Estrogen and your bones become more brittle.
Exercise is a crucial way to strengthen your bones as you get older.
Weight-bearing activities, like running and weight-lifting, help build stronger bones.
Low-impact exercises like yoga, Pilates, and walking are beneficial for maintaining healthy bones long term. (6)
Engaging in regular exercise not only increases your muscle strength and coordination but also the quality of your life.
So if you want stronger bones now and in the future, get moving!
6. You will have stronger muscles
Exercise will also help to build stronger muscles. (7)
Engaging in regular physical activity can transform not only your body but your muscles too.
When you challenge your muscles to be stronger, it becomes easier to perform daily tasks and physical challenges. Things like lifting stuff up, climbing the stairs, or picking your grandkids up.
This also does wonders for your confidence and overall well-being.
7. Exercise improves your flexibility
By making exercise part of your daily routine you not only strengthen your muscles but also improve your flexibility. (8)
When you focus on activities that promote increased range of motion and overall agility...
You'll notice a significant improvement in how well your body moves.
(No getting up off the sofa, feeling stiff, and making old woman noises!)
Being more flexible also helps prevent injury. This makes your muscles more adaptable to sudden changes in position or unexpected impact.
Think going from nearly falling down the stairs to regaining control and styling it out with a tree pose!
8. Exercise gives you an energy boost
Ever wake up in the morning feeling groggy, lethargic, struggling to find the motivation to begin your day?
The secret?
Exercise!
Investing time in physical activity is like depositing money into your personal energy bank.
As your heart rate increases, your body pumps more oxygen and nutrients to the muscles. This makes you feel alert and energised. (9)
The best part?
The benefits don't end when your workout does…
The release of endorphins can last all day keeping you on a euphoric high ready to conquer the world.
So next time you need an energy lift, ditch the extra cup of coffee or tea and get moving!
9. Exercise supports your cognitive health
Exercise has many benefits for your physical and cognitive health.
Your cognitive health is simply how well you can use your brain to do things.
Exercise can prevent menopause-related cognitive decline, and increase your productivity at work. (10)
Exercise can reduce stress, promote better sleep habits, and improve your mental clarity.
Studies have shown that exercise plays a vital role in warding off diseases like Alzheimer's, dementia, and other forms of age-related memory loss.
Exercise can also increase mental sharpness, and decrease anxiety, and stress levels.
There are so many benefits to regularly exercising on your brain.
10. Exercise improves your heart health
Did you know that engaging in regular exercise can dramatically improve your heart health? (11)
When you work out your heart muscle becomes stronger and more efficient at pumping blood throughout your body.
This helps to lower your resting heart rate and reduce high blood pressure.
And like we’ve said above…
Exercise helps you manage your weight better, and reduce stress…
Putting less strain on your heart and supporting healthier cholesterol levels.
11. Exercise encourages social interaction
One of the lesser-known benefits is how exercise can enhance social interaction. (12)
When you exercise with others, you naturally foster new connections and strengthen bonds with those around you.
Joining a sports team or attending group fitness classes not only offers a shared sense of accomplishment...
But also provides ample opportunities for engaging in conversation.
By releasing endorphins when you exercise your mood is elevated. This makes you more approachable, leading to more enjoyable social interactions.
Exercise helps break past social isolation, serving as a springboard to better more fulfilling relationships.
12. Exercise boosts your confidence and self-esteem
Diving into a rewarding fitness journey can do wonders for your mental well-being.
One of the benefits it offers is a remarkable increase in confidence and self-esteem. (13)
When you exercise, your body releases endorphins. These feel-good hormones uplift your spirits and create a sense of accomplishment.
The more you persevere through tough workouts, the more your physical strength, endurance, and resilience begin to flourish positively impacting your mental fortitude.
You may notice you stand taller and radiate self-assurance…
Taking pride in the progress you’ve achieved and the goals you’ve smashed.
This newfound confidence inevitably spills over into other areas of your life…
You will inspire others to embrace growth and succeed on their own personal and professional journeys.
Does exercise help menopause?
Yes, exercise can be helpful for women going through menopause. Regular exercise has been shown to improve menopausal symptoms such as hot flushes, mood changes, and sleep disturbances.
Exercise can also help prevent or reduce the risk of other health conditions that may occur during menopause, such as osteoporosis and cardiovascular disease.
However, the specific type, frequency, and intensity of exercise that is most effective may vary from person to person, and it's important to talk to a healthcare provider before starting a new exercise routine.
Now that we’re getting to the end of this blog, we want to know…
Was there anything you read here that you were surprised about?
Let us know by commenting below!
