{"id":20922,"date":"2017-09-06T13:38:37","date_gmt":"2017-09-06T20:38:37","guid":{"rendered":"https:\/\/medicalfitnessnetwork.org\/public\/?p=20922"},"modified":"2017-09-05T13:47:56","modified_gmt":"2017-09-05T20:47:56","slug":"complete-guide-exercising-menopause","status":"publish","type":"post","link":"https:\/\/medfitnetwork.org\/public\/all-mfn\/complete-guide-exercising-menopause\/","title":{"rendered":"The Complete Guide for Exercising During Menopause"},"content":{"rendered":"

\u201cGrab those hand weights and\u00a0 get ready to go into a squat position,\u201d a popular exercise guru cheerily calls out in her exercise video.\u00a0 So a group of women, ages 16 to 52, dutifully get their weights and huff and puff their way through the routine\u00a0 for 20 minutes three times a week.\u00a0 The oldest of them, Maria, has been doing aerobics for a year. She firmly believes that the workouts have helped her avoid the hot flashes, headaches, mood swings, sleeplessness and depression that is commonly experienced by women as they go into their pre-menopause stage — and she may be right.<\/p>\n

\"\"Why Exercise is Good<\/strong><\/h4>\n

Numerous studies have shown that exercise can be an effective antidote to the rough days caused by\u00a0 the hormonal changes when women hit their late forties or early fifties.<\/p>\n

The most common symptoms, like hot flashes and sleeplessness, are associated with weight gain.\u00a0 Exercising also helps prevent weight gain and loss of muscle mass that goes with menopause.<\/p>\n

The many benefits<\/a> of regular exercise may also include boosting your mood, strengthening your heart, and even promoting bone density.<\/p>\n

While many women\u00a0 opt for hormone replacement therapy (HRT) as a way to cope with the oftentimes debilitating physical and mental challenges of menopause,\u00a0 HRT often puts women at risk for\u00a0 blood clots, heart disease, breast cancer, Type 2 diabetes, osteoporosis, loss of muscle strength and dementia.\u00a0\u00a0 Those push-ups and crunches are looking better by the minute, aren\u2019t they?<\/p>\n

So, it\u2019s on with the sweat pants and off to the gym we go!<\/p>\n

What are the Best Exercises?<\/strong><\/h4>\n

Dr. Alexis Abrahams, a gerontologist (a doctor specializing in the elderly), advises that exercising consistently is the key to getting the best out the exercises rather than the kind of exercise. Women in their 40s, 50s and 60s should aim to do any of these three forms of exercises:<\/p>\n

    \n
  1. Aerobic\/cardiovascular<\/a> <\/strong>– these exercises strengthen the heart and lungs and can burn calories to help with weight management.\u00a0 If you\u2019re a beginner, start with 10 minutes a day and gradually increase as you get stronger.<\/li>\n<\/ol>\n