How to Stay Fit During Menopause


During the menopause there is the threat of hot flushes, weight gain, etc. Sport helps to feel better again. We explain what you should pay attention to, when doing sports during the menopause.

For women, the menopause changes a lot. The female body changes during this phase of life. It produces less and less of the hormones estrogen and progesterone – this is how the hormone balance changes. This change affects the whole body and often the entire life of the woman.

This often leads to many women no longer feeling comfortable in their bodies. In addition, they have to deal with symptoms such as mood swings or hot flashes. In this phase of life, sport can help to alleviate the discomfort of the menopause, increase well-being and at the same time – as always in life – is good for health

The advantages of sports during the menopause

In general, any kind of sport can be supportive against the unpleasant side effects during the menopause. Sport increases well-being and releases endorphins, which lead to an improvement in mood. Women feel better and are more balanced after sports activities. There is also a good side effect: sport helps to alleviate the discomfort during the menopause.

Mood swings and depressive moods can be improved by the good mood after sports. Relaxation exercises can provide relief for complaints such as sleep disorders or panic attacks. In addition, regular physical activity will in the best case not lead to weight gain, which is also often a side effect of the menopause.

The right sport in this phase of life

If you have been doing sports all your life and your favorite sports are integrated into your everyday life anyway, it makes sense to continue doing them. If you have more difficulty doing sports regularly, then choose a sport that you like and that is good for you! There is a variety of sports on offer and there is something for everyone.

You are never too old to start doing sports!

Nevertheless, there are sports that are especially beneficial during the menopause and are therefore highly recommended. In addition, the combination of different sports makes sense as support in this phase of life.

Even if you only start doing sports during the menopause, you will still benefit from the health-promoting effects! However, depending on your medical history or previous illnesses, it is still worth talking to your doctor beforehand to find out whether you can do any kind of sport without hesitation or whether you should pay attention to certain things.

Endurance training keeps the heart fit

Since starting from an age of 40 years the risk for cardiovascular diseases increases with women, perseverance sport brings the positive side effect with itself that it works preventing against these diseases. In addition, endurance training gets the circulation going and it is very varied. If you prefer to do sports outside, your endurance can be perfectly trained in the fresh air with walking, jogging or cycling. You prefer to go to the gym? Then you can use all kinds of endurance equipment, such as the crosstrainer or the treadmill.

If you are struggling with an increase in your body weight during the menopause or even before, endurance sports are the best way to lose and lose excess pounds.

Strength training protects your from osteoporosis

If the body produces less estrogen, the risk of osteoporosis increases. Strength training can help prevent osteoporosis. Muscle contractions prevent the body from reducing 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 have never done strength training before, I recommend training with a qualified trainer for the first few training units. This support is necessary so that you can learn the settings of the fitness equipment and how to do them correctly. Incorrect exercise can lead to injuries to muscles, tendons and ligaments. Many gyms automatically provide you with a trainer for the first few sessions. Most of the time, there are trainers on the floor during regular operation, who are there to answer your questions or help you with any uncertainties.

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