As women transition through menopause, the decrease in estrogen production impacts more than just hot flashes and night sweats. It can increase their risk for developing heart disease, stroke and osteoporosis - as evidenced by a rise in LDL cholesterol levels, a decline of HDL cholesterol and an increased likelihood of type-2 diabetes. Exercising regularly during this special time will help keep your cardiovascular system strong while also protecting bone health long term.
Here are seven types of exercises and what they can do for your midlife body:
Weight Training
Weight training is an essential part of staying physically fit. It not only helps build muscle mass but also supports the joints and prevents musculoskeletal issues in the future. To maximize its benefits, incorporate heavier weights into workouts for a shorter amount of time – if you're used to using 5-pound weights then try 8-pounds instead! It's important that your last rep should be done with difficulty as this will better stimulate body adaptations; once lifting becomes too easy (typically after two months) switch up those dumbbells again or add more reps!
Cardio
Menopause marks a critical time for women; the risk of heart disease rises substantially due to hormonal changes. Yet, regular cardiovascular exercises such as running, biking and swimming can protect against heart conditions while also providing mood-enhancing benefits and improving sleep quality. Practicing cardio activities daily helps reduce depression symptoms in midlife women - just fifteen minutes per day or one hour's brisk walking could make a huge difference! OB/GYN Tara Scott emphasizes how exercise is key to gaining long term health advantages at this special life stage.
Yoga
Menopause can be a trying time and leave those affected feeling uncomfortable. However, taking up the practice of yoga may provide relief: it has been found to lower blood pressure levels that often increased during this life stage as well as boost flexibility which in turn helps with sleep quality. Additionally, some studies suggest regular practice of yoga can improve both sleep and also one's overall quality of life while going through menopausal transitions.
High-Impact Exercise
Importance of staying active after menopause is emphasized in order to retain bone mass and preserve against osteoporosis, osteopenia, and fractures. To promote strong bones, experts advise opting for high-impact activities that work with gravity; think soccer matches or an invigorating game of tennis as your go-to exercise regimen - these require quick direction changes which stimulate bone growth!
Pelvic Floor Exercises
Menopause can significantly affect pelvic floor and vaginal health; however, with proper care these symptoms can be mitigated. Engaging in regular kegel exercises strengthens the muscles that support your bowels, bladder and vagina while also improving flexibility & coordination along with stimulating increased blood flow. Research has revealed that successful implementation of such techniques enhances sexual arousal & satisfaction for postmenopausal women alike.
Breathwork
Beneficial for reducing stress, experts suggest mindful breathing as a way to also improve your tolerance of hot flashes. Try starting by lying on your back with knees bent and placing one hand each on the chest and belly; after some practice you'll be able to execute this technique in any position desired! Not only that but it can help get rid of unwelcome flushes more comfortably - breathing through them rather than resisting.
Walking
Walking is a simple, convenient wellness practice that provides many manifold benefits such as improved mood and reduced pain or stiffness related to arthritis. Beyond these physical advantages, however, walking can also be used as an opportunity for social connection between friends experiencing similar menopausal challenges - adding the companionship of others may even help you stay on track! Making dates with your girlfriends makes exercise into something enjoyable rather than another task we have difficulty honoring.