Making changes may be difficult, it’s better to make small changes which are achievable otherwise it can feel overwhelming and we struggle keeping on track. For instance when I started running I only ran a few metres. It took me longer to get ready than the run it’s self but I still did it. My runs were short. Each time I felt it doable and that I could do it again…I didn’t! I became motivated and started to enjoy. Prior to this running was during my school days or for the train. It was important for me to enjoy the experience, otherwise I would have never stuck with it.
Since reaching menopause I’ve increased my exercise, and the intensity. I’m pleased to say with no regrets. There are so many health benefits.
Bones
Bones grow stronger with increased load. I hike, and run. Brisk walking, dancing, aerobics are all great options. I also do strength exercises using my body weight. Yoga, pilates are both great. This is important because bone density decreases during perimenopause and menopause. HRT helps to protect bones by estrogen replacement but exercise is still a must to build strength
Weight
Reduced estrogen can lead to fat around our middle, which may increase risk of diseases such as cancer and diabetes. So exercising and a healthy diet all helps.
Mood Changes and Stress
Exercise releases feel good chemicals called endorphins. We rarely feel worse after a workout.
Muscles
We not only lose bone mass but muscle mass too, which increases risk of falls and fractures. All can be slowed down with regular exercise.
Cardiovascular Health
During and after menopause we are at increased risk of cardiovascular diseases. Again regular exercise helps maintain healthy cholesterol.
There’s not enough evidence to show if exercise will stop hot flushes. What I can say is that although I didn’t suffer but had them a few times, with the combination of increased exercise they stopped.
If exercise or sport is new start slowly. If you have time start walking, increase your pace gradually. It’s motivating to buddy up with someone. I used to have a running buddy in the UK. Every Sunday, come rain or shine we would run together. I must admit the times it was pouring with rain, if I was alone it would have been the perfect excuse not to go.
Having a gym membership can be a great, but make sure it’s for you. I often used to go with the intention of working out. On occasions I’d find myself chatting in the changing rooms all kitted out and ready to hit the weights, but then decide not to bother. I’ve since discovered I adore nature and being outdoors.
Are you new to sport or exercise? What are you doing?
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