3 tips for exercising during menopause How to stay strong in menopause

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3 tips for exercising during menopause How to stay strong in menopause.

When entering menopause Estrogen levels will decrease. And our bodies are more at risk for health problems and side effects, including hot flashes, anxiety, and increased risk of osteoporosis. Risk of heart disease and stroke and sarcopenia or loss of muscle tone and strength

Exercise can help reduce symptoms of menopause and other health problems, but it’s important to note that not all types of exercise are suitable for everyone ยูฟ่าเบท What works for one person may not work for another. Therefore, it is important to find activities that make us feel good. Especially if we are entering menopause and want to start exercising to help us feel more energetic. Try following these methods and they may help you exercise safely and effectively.

3 tips for exercising during menopause

1. Start slowly

     If we have never exercised before The key to a safe start is to start slowly and keep your workouts short and light. However, if anyone has health problems such as heart disease, they should consult their personal doctor before exercising. You may start with 10 – 20 minute workouts twice a week and gradually increase the time and intensity.

2. Focus on building muscle

     Strong muscles can help protect our health as we age. By slowing down bone loss and helping maintain a stable weight. after menopause We may be at increased risk for bone fractures and osteoporosis. This is due to bone loss and weight gain. They can also be at risk for type 2 diabetes and heart disease.

     Although all types of exercise are good for health, But we should also do strength training to maintain and build muscle mass. Reduce fat and maintain strong bones.

3. Practice balance

     Exercise training with balance Not only does it make our muscles and bones stronger. But it also improves balance and helps reduce the risk of falls. Falls during menopause may be more serious than you think. This is because falls in the elderly can have serious consequences such as fractures or head injuries. Broken leg or hip bone Both of which can affect how you live your life.

     Balance training, such as standing on one foot when brushing your teeth Doing yoga and pilates It can help reduce the risk of falls and broken bones from falls. It also helps increase strength. balance and flexibility