5 types of exercise to combat menopause symptoms

As we hit menopause, symptoms like hot flashes, bloating, insomnia and many more starts to show up as well. 

However, there are 2 silent diseases that have an increased risk due to menopause - heart disease and osteoporosis.

These are caused by the decline in estrogen levels.

However, there are things you can do to reduce your risk for these 2 diseases and help alleviate menopause symptoms as well?

You need to focus on these five kinds of exercises:

• Joint health
• Heart health
• Bone health
• Muscles
• Mental health

#1 Joint Health

As we age, our body produces less lubricants in the joints, leading to joint pains and other issues. By improving our joint health, we can remain active for longer and bid farewell to arthritis.

Some exercises you can do to improve your joint health are:

• Weight training
• Low-impact exercises like cycling or swimming
• Stretching exercises
• Flexibility exercises
• Cross-training

#2 Heart Health

Keeping our heart in tip-top condition is definitely important and you can do that by doing any activity that makes you go breathless. A guideline would be doing 20 to 30 minutes of a physical activity that will make you breathless, 3 to 4 times per week. 

There are a list of things you can do:

• Ditch the elevator and take the stairs
• Walk up the escalators rather than standing on them
• Get off the bus or the train one or two stops before yours and walk just that little further
• Make your home your gym - when you hoover put on some music and go for it!
• If you have stairs in your home, take two at a time or run up them
• If you already take the stairs or walk a lot, pick up the pace!
• Make a date with a friend to meet for a coffee (or other) and go for a walk first

#3 Bone Health

Osteoporosis often occurs at the hips, wrist, and spine, so all of these areas need to be targeted. You can try resistance training or weight training. Even yoga has shown to have some benefits for bone health.

Some simple exercises you can try are:

• Press ups
• Tricep dips
• Lunges
• Squats
• Back extensions
• Resisted rowing

High impact exercises, such as running and jumping will also help strengthen your bones in your hips and lower spine. However, if you do have osteoporosis it is not advised to undertake prolonged high impact work.

#4 Muscle Health

Stretching is one of the major components of fitness and is too often overlooked. If you are starting to feel stiff and achy then some simple stretches will really help, as each muscle crosses a joint. Therefore, if that muscle becomes tight then that joint along with the muscle will feel stiff and painful. Make sure your muscles are warm before stretching and hold each stretch for at least 15 seconds.

#5 Mental Health

When we hit menopause our ovaries stop producing estrogen and our adrenal glands step in to help out, which means these glands can become overworked. These overworked glands will contribute to us feeling stressed, tired and overwhelmed, so we need to do our best to avoid this.

Meditation is talked about a lot these days but if you feel that sitting down with your legs crossed and chanting is not for you then don’t worry, you can find your own type of meditation. There are plenty of meditation apps available to download and just 10 minutes of practice each day could help. Also just sitting quietly, taking time for yourself and breathing will do the job.

With all these exercises comes an additional benefit, an increase in metabolism. Menopause also reduces your metabolism. With an increased metabolism, you will be able to burn off all your unwanted weight as well as improve digestion.

Exercise also releases all the feel-good hormones, improving our mood and health at the same time.

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• Mood swings & anxiety
• Fatigue
• Insomnia
• Unhealthy Gut 
• Indigestion, IBS and other digestive symptoms
• Hot flashes & night sweats

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