Are your menopause symptoms impacting your daily life? From night sweats to low mood, Healthista finds out why exercise may be the solution you’re looking for
Menopause is a natural part of ageing that can have a huge impact on daily life and can often be difficult to come to terms with.
Presenting itself with various symptoms that can last from months to years, many women struggle with reducing the side effects and can often find themselves at a loss on what to do.
For this reason, Healthista spoke to Rachael Penrose, Trainer at F45 Paddington, who provides her top tips on why it helps to be physically proactive when managing both physical and mental menopause symptoms and why exercise could be the solution menopausal woman have been looking for.
many women struggle with reducing the side effects
#1 Exercise releases mood boosting endorphins
Menopause doesn’t just present itself physically, in fact, women going through the menopause often struggle far more with their mental health and coming to terms with the changes in their bodies.
Exercise is known to boost your mood and release endorphins, which in turn can help relieve mental stress and pain; particularly helpful when going through the menopause.
Physically active adults have a lower risk of depression and cognitive decline and by having a regular exercise routine, you not only boost your physical health, but mental wellbeing too.
READ MORE: Signs of menopause? 7 things every woman needs to know
#2 Exercise strengthens your bones
Menopause can increase the risk of osteoporosis and significantly speed up bone loss.
Indeed, research indicates that up to 20 per cent of bone loss can happen during these stages and approximately one in ten women over the age of 60 are affected by osteoporosis worldwide.
Exercise that includes weight training and strength training is essential for bone strength, lowering the risk of fractures and osteoporosis and helping you maintain a healthy weight during menopause.
#3 Exercise prevents weight gain
It is to be expected that women going through the menopause can lose muscle mass and gain abdominal fat. Regular exercise can help prevent that unwanted weight gain and shed any excess pounds you may be carrying.
Your body burns more calories more efficiently as you gain muscle, ultimately making it easier to control your weight and maintain a healthier, physical lifestyle.
Regular exercise can help prevent that unwanted weight gain
High Intensity Interval Training (HIIT) has been known to be beneficial for menopausal women for this reason, as it improves insulin resistance and prevents abdominal fat.
If you don’t know where to start, try visiting your local F45 studio. F45 are known for their innovative HIIT workouts that are suitable for all and guarantee you get a good workout in if you’re short on time.
READ MORE: Serious about weight loss? 5 non-negotiable rules to live by – part one
#4 Exercise helps with hot flashes
One of the main and most talked about symptoms when it comes to the menopause, is hot flashes and those dreaded night sweats.
If this menopause symptom is number one on your list of inconveniences, reducing core temperature and trimming the frequency of hot flashes can be maintained by taking part in regular exercise, such as aerobics, helping to shift the body’s sensitivity to sweating.
the frequency of hot flashes can be maintained
#5 Exercise improves sleep
During the menopausal transition, sleep disorders are extremely common. Hormone changes within the body can trigger major lifestyle changes and in particular your sleeping habits.
This is partly due to the decrease in progesterone, the sleep-producing hormone, whilst going through the change, ultimately affecting your ability to fall asleep and stay asleep.
However, regular exercise can reduce the time it takes to fall asleep, improve quality and lengthen your snooze time!