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Exercise and Menopause

Exercise is the most beneficial activity for women going through the menopausal phases. Exercise during menopause can help reduce some symptoms of menopause such as hot flashes, night sweats, depression, and insomnia. It allows you to control your body and emotions by using your internal resources. Each time you exercise, your adrenal glands are stimulated to convert androstenedione (the male hormone) into estrogen. Only four 30 minute sessions per week will be enough to keep your estrogen levels at an appropriate level.

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early menopause, perimenopause, menopause, exercise

Exercise can also slow the aging process by strengthening the skin, lungs, nervous system and controlling body fat. While exercise doesn’t correct declining hormone levels it can reduce the symptoms of menopause and elevate your self esteem decreasing their feeling of fatigue and muscle pain. It can also aid in getting a good night sleep. Sports physiologist, Mike Bracko, a spokesperson for the American College of Sports Medicine, prescribes these 5 “exercise vitamins” to work your whole body in only 15 minutes.

It has been said that cardiovascular training such as aerobic exercise, cycling and swimming, which elevate your heart rate, is the foundation for a postmenopausal exercise program.  Strength training, such as lifting weights and stretching are equally important along with consistency. Exercise can reverse a woman’s body from the natural and slow loss process to consume oxygen.

Flexibility exercises during menopause can decrease stiffness and soreness. Using stairs and walking daily are two useful exercises.

Yoga during menopause can benefit both the body and the mind, it stimulates energy and balance. This is helpful for women in menopause or in the transition phase due to fluctuating hormonal levels which can at times be rapid. Yoga promotes better blood circulation and oxygenation to all cells and tissues.  Yoga gets us to focus our minds and remote parts of our bodies, says Dr. Oz. To see more of Dr. Oz and yoga click here . Here’s how  Dr. Oz  and you can energize your day.

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A diet low in saturated and trans fat and high in fiber and calcium will improve your cholesterol levels and provide your body with the essential minerals needed to strengthen bones. Exercise will increase your ability to burn fat during exercise so you wouldn’t want to counteract those gains with a poor diet.

Menopause isn’t the only cause of weight gain, other factors include:

*Reduced activity: women often exercise less when they enter menopause which leads to weight gain.

*Decreased metabolism: metabolism declines with age due to muscle mass loss. Muscle burns more calories than fat. As our metabolism drops during menopause, many do not adjust their calorie intake which leads to weight gain. Exercising during menopause can restore muscle mass which in turn will burn calories and help keep your weight at an optimal level.

As menopause can be very trying, it can also strip us of self esteem and motivation. Menopause weight gain doesn’t have to be one which we accept because we believe it to be “just the way it is”. It’s about creating HEALTHY habits, rather than restrictions.

Exercise during menopause can allow you to experience many rewards if we pay attention to nourishing and tonifying our hormonal system and restoring depleted energy during menopause. Repeating affirmations along with a nurturing lifestyle helps restore self esteem.

Until next time, Be empowered, Stay motivated, Be connected … AnnaMaria

About the author:  AnnaMaria is a 49 year old single mother of two. She has had the privilege of assisting many perimenopausal, menopausal and post menopausal woman transform their lives not only physically but emotionally. It is with compassion and understanding as she journeys through the phase of menopause to share her experiences and knowledge with all women. Her goal is to empower women to know that age doesn’t matter, to know that they deserve to look and feel their best and to help solve the menopause puzzle.

Subscribe to her newsletter, enter your email at the top of this page for more insight and to join the menopause community.

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