The best exercise for menopause symptoms, according to an expert
Not all women go through menopause without problems. According to the latest figures, only a third fact. The remaining two thirds are faced with light to serious physical and psychological symptoms. However, there is a solution. Studies show that the exercise for the symptoms of menopause can considerably alleviate these challenges, as confirmed by the gynecologist and psychotherapist Dr Birthe Fullmann.
She points out that you don’t need to start exercising before menopause to see the advantages. What is more important is the type of exercise. “Recent studies reveal that a combination of cardio and force training has been particularly effective in managing the symptoms of menopause,” said Dr. Botherst. She adds that these activities can help counter the risks associated with the loss of hormones, such as osteoporosis, heart disease and high blood pressure.
The exercise can restore the strength of the body despite hormonal changes, compensating for some of the effects of menopause. “It is good to exercise regularly in the first place,” she continues, noting that the exercise for the symptoms of menopause is beneficial in various forms. However, Dr. Bullmann stresses that a balance between strength and cardio exercises is particularly effective in the long term.
The best training during menopause: strength training
It is not surprising that strength training has proven to be effective against many symptoms of menopause. “The force is important because the loss of estrogen accelerates bone loss,” explains Dr Bottomn. It highlights studies that show that women lose a certain percentage of bone mass each year after menopause. “Thanks to exercise, especially bodybuilding, you can help alleviate the consequences of bone loss, such as vaulted posture or femoral neck fractures.”
Dr. Bullmann explains that strength training works so well because it strengthens connective tissue and muscles surrounding the bones. Bone cells are constantly subjected to reshaping and exercise helps maintain these active processes, ultimately supporting bone health. Although menopausal women do not yet suffer a significant bone loss, the objective is to be proactive and preventive.
Start strength training to counter the deterioration of bones after menopause offers long -term advantages. “It is not a question of becoming a high level athlete at 90 years old, but of remaining mobile and independent in daily life – whether it is something on the shelf or to collect grandchildren,” explains Dr. Bottomn. Sport also improves blood circulation in the joints, which is vital because many women experience joint problems during menopause. “The loss of estrogen affects receptors that keep flexible joints, but exercise can help maintain this flexibility.” Force training during menopause is mainly “maintaining the muscle mass you already have”.
Why does exercise affect the symptoms of menopause?
Dr. Bullmann clarifies: “The exercise does not increase or directly maintain female sex hormones – these can only be provided by replacement hormone therapy.” However, there are other ways whose physical activity helps to fight against symptoms of hormone levels. “Exercise stimulates muscles’ metabolism and encourages the formation of new muscle fibers. We also know that physical activity stimulates hormones of happiness such as serotonin, dopamine and noradrenaline,” she explains.
