Why Exercise During Menopause?

Exercising during menopause is very important to improve both physical and emotional health. However, the choice of sports to be practiced during this period should be made carefully and should be accompanied by a professional instructor.

As an Obstetrician, I advise my patients to listen to their body sounds while exercising during both pregnancy and menopause. If a movement causes pain in any of your joints and does not go away; do not insist on doing those movements!!!!

Sports that can be done during menopause:

1. Walking

Benefits: Increases bone density, promotes heart health, reduces stress and is generally a good cardiovascular exercise.

Brisk walking is recommended for at least 30 minutes a day.

2. Strength Training

Benefits: Maintains muscle mass, increases bone density and boosts metabolism.

It can be done 2-3 times a week with light weights or resistance bands.

3.Yoga

Benefits: Increases flexibility, reduces stress, improves sleep quality and promotes mental health.

It can be helpful to attend yoga classes a few times a week or practice yoga at home.

4. Pilates

Benefits: Strengthens core muscles, improves posture and increases flexibility.

Pilates 2-3 times a week can be effective for strengthening the body and improving balance.

5. Swimming

It is an excellent sport that uses the buoyancy of water without gravity. Especially in summer, swimming in the sea is very important for menopausal women. The iodine and phosphorus in sea water is good for mood changes. It is a joint-friendly exercise, exercises all body muscles and supports heart health.

Swimming 2-3 times a week improves overall body condition.

6. Dance

- Benefits: It is a fun cardio exercise, improves flexibility and balance, and promotes mental health.

Attending dance classes a few times a week or dancing at home can be a good way to reduce stress and enjoy yourself.

7. Cycling

- Benefits: It is a low-impact cardiovascular exercise, strengthens leg muscles and increases endurance.

- Cycling a few times a week can be a good option to spend time outdoors and exercise.

Things to Consider When Exercising:

- Warm-up and Cool-down: Warming up before exercising and cooling down afterward can help prevent injuries.

- Drink Water Continuously: It is important to drink enough water during and after exercise.

- Rest: It is important to listen to the body and rest when necessary. Excessive strain should be avoided.

- Consulting a Doctor: Consulting a doctor before starting a new exercise program is especially important for those with health problems.

Regular exercise during menopause can improve overall quality of life by improving physical health and mood.