Many women are afraid of menopause: the threat of hot flashes, weight gain and the like. Sport can help everyone to feel good again in their body and counteract the dreaded increase. Health expert Sabrina Wolf explains what to look out for when exercising during menopause.
A lot changes for women during menopause. The female body changes in this phase of life. It produces less and less of the hormones estrogen and progesterone – this is how the hormone balance changes. This change has an impact on the whole body and not infrequently on the entire life of the woman.
This often means that many women no longer feel comfortable in their bodies. In addition, they have to struggle with symptoms such as mood swings or hot flashes. In this phase of life, exercise can help alleviate the symptoms of menopause, increase well-being and at the same time – as always in life – is good for your health
The benefits of exercising during menopause
In general, any sport can help counteract the unpleasant side effects of menopause. Exercise increases well-being and releases endorphins that lead to an improvement in mood. Women feel better after exercising and are more balanced. There is also a good side effect: exercise helps relieve symptoms during menopause.
Mood swings and depressive moods can be improved by being in a good mood after exercising. Relaxation exercises can provide relief for symptoms such as insomnia or panic attacks. In addition, regular exercise, in the best case, does not lead to weight gain, which is also often a side effect of menopause.
The right sport in this phase of life
If you’ve been doing sports all your life and your favorite sports are integrated into your everyday life anyway, then it makes sense that you continue to do these sports. If you have difficulty doing sports regularly, then choose a sport that you like and that is good for you! There are a variety of sports on offer and there is something for everyone.
Nevertheless, there are sports that are particularly beneficial during the menopause and are therefore highly recommended. In addition, the combination of different sports makes sense to support this stage of life.
Even if you only start exercising during the menopause, you will benefit from the health-promoting effects! Depending on your previous history or previous illnesses, it is still worth talking to your doctor beforehand about whether you can practice any sport without hesitation or whether you should consider certain things.
Since the risk of cardiovascular diseases increases in women from the age of 40, endurance sport has the positive side effect of preventing these diseases. In addition, endurance training gets the circulation going and it is very diverse. If you prefer to do sports outside, you can train your endurance perfectly in the fresh air with walking, jogging or cycling. Prefer to go to the gym? Then you can use all cardio equipment, such as B. the cross trainer or the treadmill.
If you are struggling with an increase in body weight during or before the menopause, endurance sports are ideally suited to shed excess pounds and lose weight.
If the body produces less estrogen, the risk of osteoporosis increases. Strength training can help prevent osteoporosis. Muscle contractions prevent the body from breaking down bone mass. It is precisely this breakdown process that leads to osteoporosis. Therefore, strength training several times a week is a good recommendation for your health. According to studies, only endurance sports or gymnastics without weights are unfortunately not enough to prevent osteoporosis!
If you’ve never done strength training before, I recommend training with a trained trainer for the first few workouts. This support is necessary so that you correctly learn the settings of the fitness equipment and the execution. Improper exercise can injure muscles, tendons, and ligaments. Many gyms automatically provide you with a trainer for the first few units. Most of the time, there are also trainers on the area during regular operations who are there for you if you have any questions or are unsure.
You don’t want to do sport alone, but in a group? Then look around for courses that are designed to strengthen the muscles – maybe even in combination with endurance or relaxation parts. Some fitness studios or clubs also have special osteoporosis courses on offer!
Weight gain, hot flashes and the like during the menopause? Here are the solutions!
Relaxation exercises can help alleviate many ailments. In addition to classic relaxation methods such as meditation or mindfulness exercises, yoga or Qi Gong can also help. In yoga in particular, the fasciae are trained as part of the connective tissue. Pilates also supports the training of the fascia and has additional strengthening parts, since the individual Pilates exercises are often carried out with aids.
No matter which sport you choose or which sports you combine: The most important thing is always that you enjoy it and it is good for you! This is the only way to stay motivated and the sport is good for your health in the long term. For permanent motivation, it helps if you look for a training partner. Maybe a friend of yours would also like to exercise? Then you can look for a sport together that you both enjoy. Alternatively, you can also attend sports courses, because the dynamic in the group is a great motivation!
Put your health first and write down sports appointments in your calendar. Take these appointments just as seriously as everyone else – you give yourself and your health space and support them perfectly in this phase of life! In this way, you can counteract the side effects of menopause and experience this time as free as possible. However, if you have serious problems, don’t let yourself get dragged down and seek help from doctors. Specialists can optimally support you in this phase of your life. Every woman is individual and every body experiences changes – especially a change in hormones – differently. What helps one woman cannot help another either. However, as with so much, trying it out helps in the case of menopause!