Menopausal fitness tips: Why fitness is so important
Regular physical activity is essential for menopausal women. Consider the following benefits of physical activity.
Menopause is an important transition phase in a woman's life. Use it to remind you to take good care of yourself. Start thinking about following these fitness tips for menopause.
What is the importance of fitness during menopause?
Exercising during or after menopause has many benefits, including:
Prevention of weight gain. Women tend to lose muscle mass and gain belly fat around menopause. And regular physical activities can help prevent weight gain.
Reducing the risk of cancer. Exercising during and after menopause may help in losing excess weight or maintaining a healthy weight, which in turn may provide protection from multiple types of cancer, including, for example, breast, colon, and endometrial cancer.
Bone strengthening. Exercise can slow the rate of bone loss during menopause, which in turn reduces the risk of fractures and osteoporosis.
Reducing the risk of other diseases. Weight gain during menopause can lead to serious complications that threaten a woman's health. Excess weight may increase the risk of heart disease and type 2 diabetes. Regular exercise can prevent these risks.
Mood improvement. Adults who engage in physical activity have lower levels of depression and cognitive decline.
How can exercise affect the signs and symptoms of menopause?
Being overweight or having a BMI of more than 30 (obesity) may be associated with hot flashes, but more research is needed. Exercise is not a proven way to reduce symptoms of menopause, such as hot flashes and sleep disturbances. However, regular exercise can help you maintain a healthy weight, reduce stress, and improve your quality of life.
What is the most appropriate physical activity that you can practice?
For most women of good health, the United States Department of Health and Human Services recommends a moderate aerobic exercise activity of at least 150 minutes per week or a vigorous aerobic exercise activity of at least 75 minutes per week. In addition to the aforementioned, it is recommended to do strength training exercises at least twice a week. Feel free to spread out your workout throughout the week.
Think about your exercise options and their benefits:
Aerobic activities. An aerobic exercise can help you lose extra pounds and maintain a healthy weight. Try brisk walking, jogging, biking, swimming, or aerobic exercises on the water. If you are a beginner, start with ten minutes a day and gradually increase strength and duration.
Strength training. Regular strength training training can help you reduce body fat, strengthen your muscles, and burn calories more efficiently. Try weighing machines, handheld weights, or resistance tubes. Choose a weight or resistance level heavy enough to strain your muscles after about 12 repetitions. Gradually raise the weight or resistance level as you get stronger.
Stretching exercises. Stretching exercises can help improve flexibility. Make time for stretching exercises after each exercise as your muscles are warm and responsive to the stretch.
Stability and balance. Balance exercises improve stability and can help prevent falls. Try simple exercises, such as standing on one leg while brushing your teeth. Activities like tai chi can also help.
How do you stay motivated?
Set realistic, achievable goals. Instead of pledging to get more exercise, for example, stick to walking for 30 minutes a day after lunch. Update your goals frequently as you achieve greater levels of fitness. Teaming with another person / person - partner, friend, or neighbor - can make a difference as well.
Remember, you don't have to go to a gym to exercise. Many activities, such as dancing and gardening, can also improve your health. Whatever you choose, make time to warm up and cool down safely.
تعليقات
إرسال تعليق