Exercising regularly is a great strategy to burn fat and improve mood in menopause, but in addition, physical activity brings benefits such as decreased risk of heart disease, strengthens bones, combats sudden changes in mood and also nervousness and insomnia, so common in this phase.
Regular physical activity also releases endorphins into the bloodstream, promoting physical and emotional well-being, helping women to feel more comfortable and confident, but to take advantage of all these benefits it is recommended to exercise at least 2 times per week lasting 1 hour or daily for 30 minutes, at an intensity that is capable of increasing heart rate.
Some good examples of exercises to do during menopause are:
1. Walk
The walk can be done close to home, on the treadmill at the gym or on the edge of the beach or lake. It stimulates bone replacement and preserves the elasticity of arteries and also burns calories, contributing to the maintenance of the ideal weight.
2. Water aerobics
Water aerobics classes are an excellent option for physical activity during menopause because it works the whole body and does not cause joint damage. Plus, you don't have to worry about sweat because water cools your body.
3. Dance
Dance classes improve motor coordination and the notion of space, in addition to promoting well-being and socialization. If you have never danced in your life, you can try some kind of dance that you like Latin dances or even ballroom dancing. Zumba classes at the gyms are also a good option to keep your body active.
4. Pilates
Pilates exercises with a mattress are excellent for increasing flexibility and keeping your muscles very stiff. In addition, classes are calmer and do not promote perspiration as much, and exercises help to improve the strength of the pelvic floor muscles, fighting and preventing urinary incontinence, improving libido and intimate contact.
5. Bodybuilding
Weight training is an excellent option to strengthen muscles and bones, which tend to become more fragile and brittle at this stage of a woman's life. In addition, exercises can be adapted and performed more slowly to decrease hot flashes of menopause.
Exercises when practiced regularly are very effective in controlling blood pressure, which tends to increase during menopause. With the pressure under control there is a lower risk of heart disease and consequently of suffering a heart attack. Although some exercises can be performed alone or at home, the ideal is to be accompanied by a physical trainer so that he is aware of the correct performance of the exercises and changes in heart rate.
Check out another great exercise, simple to do and that does not promote sweating in the following video:
