5 Best Exercises for Menopause Symptoms

It’s called “The Change” for a reason – during menopause your body goes through a whole lot of changes! Decreased estrogen production can lead to weight gain, lower metabolism, increased bone loss, and depressed mood. One of the best things you can do to combat all of these effects is…you guessed it…EXERCISE. Healthy women should aim for at least 30 minutes of moderate aerobic activity per day to maintain bone health and healthy weight during and after menopause.

Not all forms of exercise are created equal – here are 5 of the very best exercises to help you navigate through the change and beyond:

  1. Yoga and Tai Chi – Controlled movements and poses use your own body weight for resistance, strengthening muscles and bones, and increase your flexibility and balance.

  1. Golf and racquet sports – Exercising with friends is always more fun than doing it alone! Any sport you can do in a pair or a group gives you all the benefits of exercise and plus social interaction to build friendships and improve your mood. Make a weekly tee-time or court date with a group of friends and follow it up with a healthy lunch at your favourite café.

  1. Swimming – swimming laps or taking part in an aqua aerobics class are low-impact ways to exercise without putting excess strain on your bones. Exercising in water can be especially helpful if you suffer from arthritis or chronic pain symptoms.

  1. Gardening – If you’re a multitasker, working in the garden can satisfy your need to be productive while burning calories and building muscle and bone strength. Getting outside in the sun and working with your hands will get you the Vitamin D you need for health bones and improve your mood. Remember to stay hydrated and don’t forget the sunscreen!

  1. Walking and biking – These can be the best of all possible worlds. Alone or in a group, fast or slow, uphill or down, you can plan a routine that will work for your lifestyle and body. If you’re an adventure-seeker, consider a hiking or cycling vacation, or build them into your busy lifestyle by biking to the store to pick up a few groceries.

Start small and work your way towards as more vigorous routine as your body allows. With any kind of exercise, make sure you drink lots of water and stop if you feel any sort of pain, and check with your medical practitioner if you have any questions or concerns. 

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