Love it or hate it, exercise is necessary to remain healthy throughout life. In perimenopause and menopause, exercise is recommended to reduce uncomfortable symptoms, backed by multiple studies that suggest perimenopause and menopause symptoms are less severe in women with higher levels of physical activity, and severe menopause symptoms are associated with a sedentary lifestyle.
How does exercise help perimenopausal and menopausal symptoms?
Exercise helps to level out hormonal fluctuations and in turn, hot flushes, night sweats and mood swings are less severe. Exercise also helps manage weight gain that can accompany perimenopause or menopause, protect the body from heart and bone issues, as well as reduce stress and improve sleep.
What kind of exercise should I do?
You should do a bit of everything. This includes exercises for strength, fitness, and flexibility.
Strength training, such as light weights, or planking, maintains muscle mass and bone density.
Aerobic exercises such as walking or cycling keep your heart healthy.
Flexibility training, such as yoga, Pilates or stretching improve movement, balance and core strength.
Don’t forget pelvic floor exercises for bladder control. I follow the @femalephysioco on social media and do the exercises when I come across the posts.
Where and when do you expect me to do these exercises?
You don’t need to spend a fortune or dedicate hours to exercising. Walking, stretching in front of the TV, or using food tins for weights will work just fine.
However, if you do want to join the gym or a class, we are spoiled for choice in the City of Whitehorse. Do your research first before signing up though. Read reviews, check the fine print in any contract and do a trial. Different gyms and studios have different atmospheres and you want to make sure that you’re joining somewhere where you feel comfortable and welcome.
Gyms and Group Fitness in the City of Whitehorse:
Aqualink Box Hill and Nunawading
Seed Yoga and Wellness Blackburn
Group Fitness at Dynamic Martial Arts Forest Hill
Genesis Fitness Box Hill South
Can you recommend any of these or add to this list? How do you prefer to exercise?
xx
**Thank you to the Australian menopause centre and the Australasian Menopause Society for some of the information found in this post.
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