Exercises to Ease Menopause Symptoms

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Menopause is a significant transition in the lives of all women, and every woman experiences menopause in her own way. Some women find menopause uncomfortable, while others notice little difference in their daily lives.

Research suggests that physically active women may have fewer menopause symptoms than sedentary women. Whatever your individual experience happens to be, it’s a good idea to manage your symptoms by finding exercises that address your specific needs:

  • For insomnia, try endurance and aerobic training.
  • For bone health, strength, and body aches, strength training is best.
  • For vasomotor symptoms (hot flashes, sleep disturbances, night sweats) and overall quality of life, try yoga (avoid hot yoga).
  • For anxiety and depression, try walking at 3 to 3.5 mph.

Things to Keep in Mind

Intensity plays a significant role in menopause-symptom management; too much could make specific symptoms worse. Moderate intensity appears to bear the best results. That means exercising at 50% to 70% of your maximum heart rate. You can easily calculate your heart rate by subtracting your age from 220 and then multiplying the result by this range.

Consistency is key. Exercising a minimum of three times per week for at least 12 weeks produces the best results — especially in weight gain and body composition. Women who strength train on a regular basis tend to have significantly lower body-fat percentages. The longer you incorporate regular exercise, the better your results will be.

And remember the fun factor. Activities such as gardening, dancing, tennis, etc., can be great ways to get additional muscle and bone-building benefits. Think about the things that are fun for you and go do them. Try some new activities to see if any feel like a good fit.

Tags: Fitness, Mental Health, Self Care

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Written By

Maria Luque

Maria Luque, Ph.D., is a health educator, fitness expert, presenter, writer, and USAF v... See Full Bio

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