10 Exercises to Reduce Menopause Symptoms
Menopausal symptoms vary from person to person and can range from mild to intense. Sometimes they go away quickly, but that’s not always the case. Either way, some exercise can help reduce menopause symptoms.
Menopause is a transition women go through as they age, marking the end of their menstrual cycles. While it can be difficult to adjust to, you can adjust your lifestyle to help ease these changes. Some exercises can help make menopause easier to handle.
Rather than viewing menopause as a nuisance, think of it as a reminder to take care of yourself. Staying active is one of the best ways to do that, and you’ll quickly notice the benefits.
You don’t have to do all the exercises to relieve menopausal symptoms. Try them all and decide which ones you like best and which ones work best for your body.
Thirteen symptoms of menopause
When menopause occurs, a woman’s hormone levels fluctuate and then drop. These hormonal changes can trigger many symptoms, including:
- hot flashes
- Mood swings
- weight gain
- vaginal dryness
- fatigue
- loss of muscle mass
- Decreased bone density
- sleep disruption
- Slowed metabolism
- changes in appetite
- bladder problems
- constipate
- Tingling in the limbs
Symptoms are different for everyone. Some women don’t experience what others do, and the severity can vary from person to person.
Benefits of Exercise During Menopause
Exercising during menopause has many benefits, including:
Strengthen bones
The decrease in estrogen during menopause can increase your risk of osteoporosis and fractures. Regular exercise can reduce your risk of these problems because it strengthens your bones.
Improve your mood
The hormonal changes of menopause can trigger depression and other mental health issues. Staying physically active can alleviate these conditions and help you feel better. It can also deepen your sleep, reduce pain, and help you sleep more, improving your overall well-being.
Maintaining a healthy weight
Menopause can trigger weight gain, as women often lose muscle mass and gain abdominal fat during this period. Physical activity can help prevent weight gain or promote weight loss, if necessary. This is also beneficial, as gaining weight during menopause can increase the risk of heart disease and type 2 diabetes.
Relieve symptoms
Staying active and taking good care of your body can make it easier to cope with symptoms associated with it. While exercise can boost your overall health, it can also help you maintain a positive attitude toward natural life changes.
Exercises to Reduce Menopausal Symptoms
Aim for about 150 minutes of moderate aerobic activity each week. Vigorous aerobic activity can lower the recommendation to 75 minutes per week.
You can spread your exercises throughout the week as needed. The best exercises are easy on your joints and help reduce menopausal symptoms. Some ideas include the following:
1 – Brisk walking
Brisk walking is a great way to relax and unwind no matter where you are. It offers many benefits, including relief from joint pain, weight loss, and weight maintenance. Brisk walking gets your blood pumping and increases your heart rate.
2 – Assisted Yoga
Assisted yoga involves improving neural and muscular flexibility. It focuses on the fascial lines that connect and envelop muscles, nerves, and organs . Yoga is a relaxing exercise that improves flexibility, balance, and muscle tone. It can also alleviate the effects of stress, anxiety, and depression.
3 – Hand Weights
Using hand weights during menopause can help prevent weight gain and improve bone density. Hand weights use muscles and bones to work, which can help alleviate some menopausal symptoms. Start with light weights and gradually increase to heavier weights as your comfort level improves.
4 – Resistance Band Training
Resistance band training can improve hormone levels, weight and fat percentage, and blood pressure. It can also help keep your bones and muscles strong. Resistance band training is generally low-cost and can be done anywhere.
5 – Water Aerobics
Water aerobics can help alleviate menopausal symptoms because it targets many areas. This aerobic exercise increases flexibility, relieves joint pain, and improves circulation. Water aerobics can also improve cardiopulmonary function.
Additionally, this exercise builds strength and promotes balance, which reduces the risk of injury from falls. The water provides gentle resistance, making it less strenuous than other resistance exercises. It will also help you maintain a healthy weight.
6 – Balance Training
Exercises that promote balance training can help reduce menopausal symptoms. They can help prevent or relieve neck, back, and shoulder pain.
These exercises also help strengthen your core and reduce your risk of falls. Balance training is easy because you can do it while brushing your teeth or doing your hair. Stand on one leg while getting ready or doing other activities that don’t require much movement.
7 – Cycling
Cycling is low-impact and easy on your joints. Cycling outdoors also allows you to get vitamin D and fresh air. People of all fitness levels can benefit from cycling because you can train at your own pace for more intense workouts.
Some specific benefits of cycling include:
- cardiovascular health
- Maintaining blood pressure
- weight management
- Cardiopulmonary health
- Improved mental health
- Improve health
- Promotes balance and coordination
8 – Flexibility Stretches
Your muscles and tendons can stiffen during menopause, and flexibility stretching can prevent or relieve this stiffness. It can also relieve tingling in the limbs.
People who work at a desk or don’t get much exercise can benefit most from stretching. You can take a break to stretch your muscles at any time of the day.
9 – Swimming
As a low-impact exercise, swimming can be very beneficial for alleviating menopausal symptoms . It can relieve joint pain because it doesn’t put pressure on the joints. However, it can increase your heart rate and burn calories to help you maintain a healthy weight.
Other benefits of swimming include:
- Strengthen your heart
- Lower blood pressure
- Build bone density
- Promote muscle tone
- Improve endurance
How to stay motivated to exercise
When you start exercising, you must find ways to stay motivated. Staying motivated will help you stick to your routine and get enough exercise each week.
You need to be realistic when setting goals. You can’t expect to stick with your fitness plan if your goals are unattainable. It will quickly discourage you, and you might give up before you even develop a good habit.
Your goals should also be specific, giving you something to work towards. Instead of setting a vague goal like exercising more, consider committing to a set time frame each day. As you build strength and get better at exercising, you can adjust your goals and push yourself a little harder.
Other ways to relieve menopausal symptoms
Exercise isn’t the only way to relieve menopausal symptoms; there are other methods you can use.
Consume more calcium and vitamin D
The hormonal changes you experience during menopause can weaken your bones. This can increase your risk of osteoporosis. However, changing your diet can help alleviate this problem.
Eat more foods that contain calcium and vitamin D to promote bone health. Studies have shown that increasing your vitamin D intake can reduce your risk of hip fractures. Some foods rich in vitamin D or calcium include:
- dairy products
- Green leafy vegetables
- Tofu
- bean
- sardine
- calcium-fortified foods
- Egg
- cod liver oil
Go global
Your skin produces vitamin D, but only when exposed to sunlight. As your vitamin levels increase, getting outside more often can boost bone health.
Increase your intake of fruits and vegetables
As low-calorie foods, fruits and vegetables can help you feel full while preventing weight gain. They can also help you lose weight or maintain your weight if necessary. Fruits and vegetables also help prevent bone loss, as studies show that people who eat a variety of these fruits and vegetables experience less bone breakdown.
Fruits and vegetables may also protect against heart disease . The risk of heart disease generally increases after menopause, so this aspect must be considered.
Avoid foods that trigger symptoms
Some foods and drinks can trigger menopausal symptoms, especially if consumed at night. These foods may cause night sweats, hot flashes, or unexpected mood changes.
Different foods and drinks affect people differently, so consider keeping a symptom diary. When you experience symptoms, track what you consumed shortly before they appeared. This can help you identify which foods trigger your symptoms and help you avoid foods that make them worse.
Many people experience problems with alcohol, caffeine, sugar, or spicy foods. Keep these in mind when tracking your symptoms, as you may also experience problems.
Menopause is inevitable, but you can make lifestyle changes to ease the transition. Exercise can reduce menopausal symptoms, make you feel better, and improve your overall health.
You can do some exercises at home or join a fitness club or gym. Exercising with friends might make the experience more enjoyable. Start slowly and learn what you enjoy so that exercising becomes a part of your day that you look forward to.
