The best exercise for menopause – Healthista
For Menopause Awareness Month, Chiara Becuti, Head of Pilates at FLY LDN, reveals which exercises you should do during menopause
It is known that menopause is a shock to the system for women and can have a major impact on daily life.
However, there are several ways to relieve menopausal symptoms, and a well-planned health and fitness program is a good place to start.
Here are my top tips on how fitness can help alleviate the effects of menopause …
Gentle exercise will help you avoid osteoporosis
Menopause means you are more likely affected by osteoporosis – a condition that causes your bones to become weaker and more prone to damage.
For this reason, low-impact exercise is a good option. When you are through menopause, you naturally have less of the hormone estrogen in your body, which is important for bone structure.
Therefore, low-impact exercises like yoga, pilates, weights, and parallel bars are ideal for protecting your bones and preventing long-term damage.
Yoga, pilates, weights, and bars are great for protecting your bones
FLY LDN offers a fantastic range of low-impact courses (both in the studio and online) that help improve cardiovascular fitness, strength and mobility without putting any strain on your joints or muscles.
However, high impact exercises are not necessarily a no-go as different bodies have different abilities.
However, it is important to make sure to focus on a workout that doesn’t involve crazy jumps (which will affect the joints) and anything where there is a high risk of falls.
Pilates strengthens your bladder
A common symptom of menopause is bladder weakness or, in extreme cases, incontinence, and Pilates is an amazing and popular form of exercise that strengthens the pelvic floor.
Reformer Pilates is particularly effective at this, and if you’re craving a challenging workout that will push you out of your comfort zone, this is a great option.
You can still get your heart rate going without jumps or jerky movements, which can often feel uncomfortable – especially if you have bladder weakness.
Pilates helps improve your libido
Something women don’t talk about enough is the decrease in sexual desire during menopause.
It is important to normalize the natural changes that occur in the body during menopause that cause hormonal changes and sometimes lower libido.
normalize natural changes that occur in the body during menopause
This is how we can create awareness and reassure menopause that this is completely normal and is often expected.
The good news is that Pilates can work wonders here by teaching our bodies to activate and strengthen the pelvic floor, which is the key to enhancing enjoyment.
Strength training for improved physical strength and weight management
Lifting weights is a great way to build your physical strength.
Muscles around the joints tend to naturally weaken during menopause, so lifting weights is a fantastic way to strengthen these muscles and increase lean muscle mass.
The hormonal changes of menopause can also cause you to gain weight in the core area.
Yoga and meditation for a good night’s sleep
Another symptom of menopause is insomnia.
This is mainly due to the decline in progesterone, as progesterone has a sleep-inducing effect by acting on the brain pathways. In addition, menopausal women show an increase in sleep apnea.
During menopause, women show an increase in sleep apnea
Yoga and meditation are great ways to relax your mind and body, and can give you better chances of getting a good night’s sleep.
Yoga classes are known to have a calming effect on the body, which can help with insomnia, and meditation and breathing exercises have been recognized for having wonderful effects in fighting sleep apnea.
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A gynecologist’s guide to an irritated vulva
A Gynecologist’s Guide to PMS
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