Menopause is a significant change in women’s lives. It is the end of a woman’s menstrual cycle. This word can define any of the changes a woman goes through just before or after they stop having their periods, marking the end of their reproductive years. Women should use this as a reminder to take good care of themselves as their body and mind go through major changes during the menopause period. They can start by bearing in mind these fitness tips for menopause.
Working out during and after menopause offers many benefits like avoiding weight gain, decreasing the threat of cancer, strengthening bones, reducing the risk of disease and enhancing one’s mood.
The best physical activities to try, according to the Department of Health and Human Services, is adequate aerobic activity for at least 150 minutes a week and/or a vigorous aerobic activity for at least 75 minutes a week, for most of the hale and hearty women. To add to it, strength training exercises are suggested at least twice a week. Aerobic activity helps get rid of the excess pounds and uphold a healthy weight. If you are just beginning your fitness journey, you can start with 15-20 minutes minutes a day and slowly increase the intensity and duration. Regular strength training can help you shed body fat, strengthen your muscles and burn calories more effectively. Stretching can help with your progress when it comes to flexibility. Balance exercises improve stability and can help avoid trips and falls. You can always spread out your exercising throughout your week so that it does not overwhelm and exhaust you when you do it at a stretch.
Staying motivated through this all, is one thing most women struggle with. Setting realistic, attainable goals rather than promising to exercise more, for example; committing to a daily 30-minute walk after dinner, can help you keep up your spirits and can help you stick to your fitness routine. Update your goals regularly as you achieve greater levels of fitness. Finding a workout buddy can help you stay motivated throughout your fitness journey.
You don’t always have to go to the gym to keep fit. Many activities such as jogging, HIIT workouts at home with the help of our customized fitness and diet plans can improve your health. Whatever it is that you choose to do, remember to take time to warm up and cool down safely.