Regular physical activity is crucial for women facing menopause. Consider what physical activity can do for you — and how to apply fitness tips for menopause to your daily routine.
Menopause is an important transition in a woman's life. Use it as a reminder to take good care of yourself. Start by considering these fitness tips for menopause.
Why bother with fitness during menopause?Exercise during and after menopause offers many benefits, including:
How does exercise affect menopause signs and symptoms?Being overweight or obese might be associated with hot flashes, but further research is needed. Exercise isn't a proven way to reduce menopausal symptoms, such as hot flashes and sleep disturbances. However, regular exercise can help you maintain a healthy weight, relieve stress and improve your quality of life.
What are the best physical activities to try?For most healthy women, the Department of Health and Human Services recommends moderate aerobic activity for at least 150 minutes a week or vigorous aerobic activity for at least 75 minutes a week — preferably spread throughout the week. In addition, strength training exercises are recommended at least twice a week.
Consider the options and their benefits:
How can you stay motivated?Set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 30-minute walk after dinner. Frequently update your goals. Teaming up with someone — such as a partner, friend or neighbor — can make a difference, too.
Remember, you don't have to go to the gym to exercise. Many activities, such as dancing and gardening, also can improve your health. Whatever you choose, take time to warm up and cool down safely.
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