Exercising regularly is a great strategy for burning fat and improving your mood during menopause, but in addition, physical activity brings benefits such as reducing the risk of heart disease, strengthening bones, combating sudden changes in mood and also nervousness and insomnia, so common during this phase.
Regular physical activity also releases endorphins into the bloodstream, promoting physical and emotional well-being, helping women feel more comfortable and confident, but to take advantage of all these benefits it is recommended to exercise at least twice. per week lasting 1 hour or daily for 30 minutes, at an intensity capable of increasing the heart rate.
Some good examples of exercises to do during menopause are:
1. Walk
The walk can be done close to home, on the treadmill at the gym or by the beach or lake. It stimulates bone replacement and preserves the elasticity of the arteries and also burns calories, contributing to maintaining an ideal weight.
2. Water aerobics
Water aerobics classes are an excellent option for physical activity during menopause because they work the entire body and do not cause joint damage. Furthermore, you don’t need to worry about sweating because water cools the body.
3. Dance
Dance classes improve motor coordination and sense of space, as well as promoting well-being and socialization. If you have never danced in your life, you can try some type of dance that you like, such as Latin dances or even ballroom dancing. Zumba classes at gyms are also a good option to keep your body active.
4. Pilates
Pilates exercises with a mattress are excellent for increasing flexibility and keeping your muscles firm. Furthermore, the classes are calmer and do not promote sweating as much and the exercises also help to improve the strength of the pelvic floor muscles, combating and preventing urinary incontinence, improving libido and intimate contact.
5. Bodybuilding
Bodybuilding is an excellent option for strengthening muscles and bones, which tend to become more fragile and brittle at this stage of a woman’s life. Additionally, exercises can be adapted and performed more slowly to reduce menopausal hot flashes.
Exercise, when practiced regularly, is very effective in controlling blood pressure, which tends to increase during menopause. With pressure under control there is a lower risk of heart disease and consequently of suffering a heart attack. Although some exercises can be performed alone or at home, the ideal is to be accompanied by a physical instructor so that they can be aware of the correct performance of the exercises and changes in heart rate.
Check out another great exercise, simple to do and that doesn’t promote sweating in the following video:
