Menopause is a natural part of the aging process that marks the end of a woman’s reproductive years. The menopausal process occurs when women experience irregular periods, vaginal dryness, and mood swings. These symptoms typically last between eight and ten years before one’s period comes to an end.
Menopause symptoms are numerous. For example, some women may experience emotional instability, insomnia, weight gain, and vaginal discomfort. The discomfort that these symptoms bring varies for women. Studies show that nearly sixty percent of American women experience more than one symptom of menopause, with one out of every four seeking professional help due to the excruciating pain.
Fortunately, there are methods for alleviating these symptoms, one of which is exercise. Aside from the endorphin rush, it’s a great way to stay fit and active. Below you will find five exercises to help you reduce menopausal pain and improve your quality of life:
Weight Lifting
Weight gain is one of the physical symptoms of menopause, which can lead to a significant loss of estrogen hormones and muscle density. This weight gain, in turn, can lead to diseases like type 2 diabetes and osteoporosis. Lifting weights twice a week is recommended by health experts as an effective way to control your metabolism and lose weight. Make sure to focus on compound movements because they focus on all aspects of the body.
Aerobics
Aerobic activities can help you maintain a healthy weight, reduce pain, and improve your overall mood. According to a study by the National Institute of General Medical Sciences, women who participated in aerobics for six months during menopause were less likely to experience sleep deprivation and mood swings than women who did not exercise. Since aerobics requires a lot of movement, prioritize comfort by dressing appropriately. Some fitness experts suggest choosing breathable and sweat-absorbent fabrics, such as mesh leggings or cycling shorts. For aerobics, anything that isn’t too loose and won’t require you to adjust your clothes is a good choice.
Stretching
Light-intensity exercises, such as yoga, on the other hand, can help reduce muscle stiffness and joint pain. Even a ten-minute stretch before bedtime helps your nervous system’s “fight or flight” response relax. As a result, it increases parasympathetic activity, which is the part of the nervous system in charge of rest. Of course, a good night’s sleep can significantly improve your overall psychological well-being and help with other menopausal symptoms.
Meditation
Menopause affects every woman, and this transition can be emotionally draining. According to a study published in the Journal of the International Menopause Society, mindful practices such as meditation and deep breathing can help alleviate symptoms such as mood swings, constant irritation, and general fatigue. Just twelve to fifteen minutes of deep breathing and concentration can help you relax for the rest of the day.
Advanced treatment for symptoms of menopause
If these exercises do not produce the desired results, you can learn more about our non-surgical, no-downtime FemiLift treatments.
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