If you, or someone you know is going through the menopause, then you’ll be familiar with some of the symptoms of ‘the changes’, especially some of the more common ones, such as hot flushes. These seem to come out of nowhere, leaving sufferers red-faced and sweaty. Women can also suffer from night sweats and experience difficulties when trying to lose weight, especially around the stomach area.
However, now, scientists are saying that regular exercise can keep menopausal symptoms such as these under control. The researchers, from the University of Granada in Spain, said that exercise can be a good alternative to medical treatments, such as hormone replacement therapy (HRT), especially as these can have adverse side effects for some women.
The team devised a 20-week exercise regime for 200 post-menopausal women aged between 45 and 64 who hadn’t exercised for 12 months and found that most participants experienced benefits in both short and long term physical and mental wellness, including increased weight loss, lowered blood pressure, improved flexibility and fewer hot flushes.
Said Dr JoAnn Pinkerton, the executive director for the North American Menopause Society, “Documented results have shown fewer hot flashes and improved mood and that, overall, women are feeling better while their health risks decrease.”
Experts recommend aerobic activity that makes use of your large muscle groups while keeping up your heart rate – e.g. walking, jogging, biking, and swimming all count. Beginners could start with 10 minutes of light activity, slowly boosting exercise intensity as it becomes easier.
Strength training is vital because osteoporosis risk rises following menopause. Strength training exercises will help to build bone and muscle strength, burn body fat, and rev your metabolism. Remember to always consult a professional before beginning any new exercise routine, and to find out what time may work best for you and your specific range of circumstances. Accredited fitness trainers or physiotherapists understand the physiological and hormonal changes occurring throughout this timeframe. An individualised exercise program can be developed for you to prevent the onset of chronic and complex conditions.
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