Regular exercise is an excellent strategy for burning fat and improving mood during menopause, but in addition, physical activity brings benefits such as reducing the risk of heart disease, strengthening bones, combating sudden mood swings and also nervousness and insomnia, so common at this stage.
Regular physical activity also releases endorphins into the bloodstream, promoting physical and emotional well-being, helping women feel more comfortable and safe, but to take advantage of all these benefits, exercise is recommended at least twice 1 hour or a day. for 30 minutes, at an intensity capable of increasing heart rate.
Some good examples of exercises to do during menopause include
The walk can be done near you, on the gym treadmill or on the beach or lake, stimulates bone replacement and preserves the elasticity of the arteries and also burns calories, helping to maintain the ideal weight.
Aquagym classes are an excellent choice for physical activity during menopause because it makes the whole body work and doesn’t damage your joints, plus you don’t have to worry about sweating because water cools your body.
Dance classes improve motor coordination and notion of space, as well as promote well-being and socialization. If you’ve never danced in your life, you can try some kind of dance that you like Latin dances or even ballroom dancing. in gyms are also a good option to keep your body active.
Mattress pilates exercises are excellent for increasing flexibility and keeping muscles very stiff, plus classes are quieter and don’t promote so much sweating, and exercises help improve the strength of pelvic floor muscles, combat and prevent urinary incontinence, improve libido and intimate contact.
Strength training is an excellent option to strengthen muscles and bones, which tend to become more fragile and brittle at this stage of a woman’s life. In addition, exercises can be adapted and performed more slowly to reduce menopause hot flashes.
Regular exercises are very effective at controlling blood pressure, which tends to increase during menopause. With the pressure under control, the risk of heart disease and therefore heart attack is lower. Although some exercises can be done alone or at home, it’s best to have a physical preparer with you so they know the correct exercises and changes in heart rate.
Watch another great exercise that’s easy to do and doesn’t promote sweating in the video below: