10 Best Exercises To Ease Menopause Symptoms

6 Minutes
Best Exercises to East Menopause Symptoms
Jody Allen
Exercise and keeping healthy is the best way you can naturally ease menopause symptoms. But what are the BEST exercises for menopause?

Ladies, if menopause were a sport, we'd be the undisputed champions. But while menopause might bring a whirlwind of symptoms, from hot flushes to mood swings, there's a secret weapon in our arsenal: exercise!

Here are the top 10 exercises to help you glide through this transformative phase like the goddess you are.

1. Walking: The Universal Wonder

Benefits: Walking is low-impact, boosts cardiovascular health, strengthens bones, and uplifts mood.

How-To: Begin with a brisk 20-minute walk daily, increasing your pace and duration over time. Consider investing in a good pair of walking shoes to support your feet. A sports watch that measures your daily steps is also a great way to keep accountable, as is walking with a friend.

2. Yoga: Flexibility and Peace

Benefits: Yoga helps manage stress, improves flexibility, and aids sleep – a trifecta for menopausal woes.

How-To: Start with basic poses like Downward Dog, Child's Pose, and Warrior II. As you advance, explore more challenging asanas. Joining a local yoga class can provide structure and guidance.

3. Strength Training: Embrace Your Inner Warrior

Benefits: It builds muscle mass, boosts metabolism, and enhances bone density, combatting osteoporosis risks during menopause.

How-To: Incorporate free weights, resistance bands, or body-weight exercises like squats, push-ups, and lunges. Aim for 2-3 sessions a week, with a day's rest in between.

4. Pilates: Core and More

Benefits: Pilates strengthens your core, improves posture, and enhances flexibility. It also focuses on controlled breathing, promoting relaxation.

How-To: Begin with mat-based exercises such as the plank, the hundred, and the saw. As you get comfortable, consider using Pilates machines for a more intense workout.

5. Aerobics: Dance the Symptoms Away

Benefits: Aerobic exercises increase endorphins, the body's natural painkillers, and mood lifters. They also enhance cardiovascular health.

How-To: Join an aerobics class, dance around your living room, or even invest in an aerobics DVD. Ensure you're getting a good mix of low and high-impact activities.

6. Swimming: Gentle Yet Effective

Benefits: Swimming offers full-body exercise without stressing joints. It boosts cardiovascular health and aids in weight management.

How-To: Start with 20-30 minutes of continuous laps, incorporating various strokes. For added resistance and a leg workout, try water aerobics.

7. Tai Chi: The Art of Moving Meditation

Benefits: Tai Chi enhances balance, flexibility, and mental well-being. It can alleviate mood swings and foster relaxation.

How-To: Learn the basic movements from online tutorials or join a class. Practice regularly, focusing on fluid motions and deep breathing.

8. Cycling: On the Road or Stationary

Benefits: Cycling is excellent for cardiovascular health, building leg muscles, and shedding any unwanted weight.

How-To: Whether you're hitting the trails or pedaling on a stationary bike, aim for 30 minutes a session. Remember safety first: wear a helmet and use appropriate gear if cycling outdoors.

9. Stretching: Keep It Supple

Benefits: Stretching alleviates muscle tension and can be wonderfully relaxing – a boon during those stressful menopausal moments.

How-To: Incorporate dynamic stretches like leg swings before workouts and static stretches, like hamstring stretches, post-exercise.

10. High-Intensity Interval Training (HIIT): Quick and Powerful

Benefits: HIIT can be effective for weight loss and revving up metabolism. It can also save time for those with busy schedules.

How-To: These are short, intense bursts of exercise followed by rest. For instance, sprint for 30 seconds and then walk for a minute. Gradually increase the intensity as you grow more accustomed.

In Closing:

While exercise can't eliminate menopause symptoms, it can certainly make them more manageable. Plus, beyond the physical benefits, exercise fosters a sense of accomplishment, boosts self-esteem, and provides a fantastic avenue for social connection. As always, before diving into a new fitness regime, consult with your doctor to ensure it's suitable for you. Here's to strong bodies and even stronger spirits during menopause and beyond!

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