Good Lifestyle

You may know as "the big m" or "change". But whatever you call that, the reality is thatmenopause, a.k.aThe permanent end of the menstrual cycle of a woman, is a big biological upheaval. Thanks to significant hormonal changes, menopausal women can lose bone mass, gain weight, live hot flashes and night sweats, etc. These changes can be stressful and can affect a person's ability to sleep or go to their daily lives.

There are many ways to manage menopause modifications, including exercise. During and after menopause, exercise can support mobility, bone health and muscles and mental well-being.

However, it is important for people to take into account the new realities of their body when creating an exercise plan. For example, your bones are probably more delicate, rendering HIIT and other intense cardio exercises less safe or attractive. "Heating and cooling are often a problem for menopausal women," addsJeannette DepatieA certified coach and a less pleasant and more difficult senior exercise specialist exercise for some.

"The most important thing as always with the exercise is to have fun," says Depatie. "Menopause brings a lot of challenges and a lot of stress. It's a good time for women to focus on what helps to handle stress, which feels good and have a good time."

There is no ton of conclusive studies that show that some exercises are preferable to manage some symptoms of menopause, says DEPATIE. However, many exercises can help better support the needs of your body during this period. Find out what are the best exercises for menopause below. (And for more menopause Intel, checkThe best and worst foods for women over 50.)

Force training is crucial for women during menopause. This is because post-menopausal women haveAn increased risk of osteoporosiswhere the bones become fragile and weak. "The more muscle you build, thestronger your bones, joints and global bodies, "Explains Tammi Smith, a personal trainer and an ACE owner ofSuitable healthy mom.

You do not have to become a PowerLifter to see the benefits, either. "Just walk while holding light dumbbells will do the work," says Hannah Shine, certified personal trainer and health manager toHourglass size in Australia. Other excellent options include body weight exercises, resistance training and lightweight lifting. And do not forget to readSecret tips to get a lean body after 50 years, say experts.

Aerobic exercise is important at any age. But post-menopause, when your bones and seals are a little more fragile, Smith says you want to opt for a low intensity cardio to pump your heart. His favorites are walking and light jogging, as well as cycling and rowing. Shine adds that cardio-cardio exercises can help support healthy weight management, which can be difficult for menopausal women.Since their metabolism slows down. For more Intel on walking, do not missSecret stuff to walk to exercise, according to walking specialists.

If you have joint disorders (or just like the water!), Shine says that swimming is another excellent aerobic exercise for menopausal women. It's a low impact workout, which means it's sweet on bones and joints, and it can helpSupport healthy weight management and cardiac health. It also works your brain as itrequires concentration and coordination.

However, paying said that swimming should not be your only cardio. Due to the above-mentioned bone problems that often come with menopause, output indicates that at least a part of your cardio is "wearing weight" (think about jogging and walking, where you remember your weight) rather only from any point without weight like swimming. She says it will help strengthen and build bones.

The old yoga practice is beloved for its considerable advantages. This can also help support the health of menopausal women. A 2010 exam in Journal of Midlife Health found that yoga can help reduce some symptoms of menopause as hot flashes; This can also reduce the risk of cardiovascular disease in elderly women. A 2012 study in Complementary and alternative medicine based on evidence I found evidence that yoga can help managing feelings of depression and anxiety in menopausal women. In addition, regardless of age, yoga can help Reduce stress, increase energy and mood, and support cardiac health . And do not miss An incredible side effect of doing yoga, says a new study.