The average age for a woman to start menopause is 51. However, it is possible to begin the process from ages 45-55 depending on the body (2009). That means at least 30+ years of post-menopausal life.
With menopause come several symptoms due to the body’s lowered hormone levels and the breaking down of the pelvic wall:
Each of these symptoms has their own effects on the body that can often make a woman feel tired, anxious and lead to lack of bladder control. If all of these symptoms occur, can they even be cured? How can the symptoms be suppressed?
One catch-all answer arises when the lines are drawn to connect the dots: exercise. It is of utmost importance that women work out before menopause as well as during because it can lead to a healthier and happier life.
Even the smallest of movements can improve a woman’s health during the menopause phase of life.
One exercise that is often recommended to menopausal women is Kegel exercises. Kegel exercises decrease urine leakage and the constant need to use the restroom (Levan, n.d.).
Women also struggle with their weight due to changes in hormone levels and metabolism during menopause. With a proper diet and exercise, the weight can be reigned back in.
Women’s bones often weaken throughout menopause and it is vital to fight off osteoporosis through exercise. Even just walking helps increase your bone density as well as strength and weight training to keep your bones strong and healthy.
Heart disease in women rises sharply after menopause because estrogen deficiency induces lipid and vascular changes putting healthy blood vessels at risk (Levan, n.d.). It is recommended to do cardio exercise around 2-3 times a week whether it be Zumba, running, or even cycling classes to ensure that the cholesterol level stays low and your heart stays on its normal rhythm.
With the varying hormone levels throughout menopause with things like hot flashes, lack of sleep, and joint pain (Levan, n.d.). One way to improve these symptoms is to exercise! Exercise releases endorphins that can instantly improve your mood with classes like yoga and Pilates to even something as simple as running or walking.
So what are you waiting for? Don’t put your life on pause for menopause: go out there and start a proper workout routine to beat menopause! Improve your life today!
If you have any questions or further inquiries contact Joy and Joyce at KCP. They are experts in custom designed exercise programs for the peri- menopause and menopausal woman. Information can be located at http://kcpphysicaltherapy.com/.
Just wanted to again thank you all so much for helping me get to the starting line on Sunday …. It was a VERY hot and brutal day but i was able to finish the race …. with no achilles pain at all !!! You all are the best !!!!
I have been a client at KCP Physical Therapy for 7 years. Before I was referred to them I dealt with neck and lower back/hip pain. I had tried some of the usual avenues without success. Within 6 months of receiving treatment I was 85% better than I had been in a long time. My next step was to begin a small amount of training. I progressed even more. Over time I have incorporated one hour training at least once a week and during some periods twice a week. When KCP added Yoga classes I was all in. I now go to yoga two times a week and one day for personal training. KCP provides a holistic approach to my well being. They know my physical constraints so they are able to build my workouts and yoga around them. I am 68 years old and have never felt better.