Exercise during Menopause

Exercise planAn important stage in the life of every woman is the postmenopausal period. This stage should be alive seen as the beginning of a series of changes that bring psychological level also resulted in convinced changes in physical ability of women, which may have some impact on the quality of life.

Some physical changes that occur at this stage are changes in force, cardiovascular endurance and flexibility.


These functional changes predispose women to different diseases such as  alterations in lipid profile and coronary heart disease risk.

 Today it is known that the best way to mitigate the impact of these changes, which occur over the years, is through deterrence. The importance of exercise do women from an early age, will help to make sure a good quality of life in the future. Studies show that a woman can be physiologically active physically ten or twenty years younger than sedentary woman of the same age due to immediate physiological benefits that the body gets the exercise.

 Fortunately, it’s on no account too late to benefit from physical activity. Sedentary women who begin an exercise program will improve the functional capacity of the cardiovascular system; have greater strength and muscular endurance and increase flexibility.

 What kind of exercise is recommended?

 As for what kind of training to do, we must remember that the loss of muscle mass and bone tissue, which can manifest in this stage of life, is essential to include a weight training program. Studies have shown that the weights help keep the organization and functional strong, resistant to decay and osteoporosis. In this case forget about certain myths about, this practice in women. The truth is that except for some modifications that have to do with the loads, weight training ought to be similar to that practiced by men without fear that they will very muscular.

 As for o, the American College of Sports Medicine and recommends an aerobic workout progressively completed three to five times a week. With a recommended duration of 20-60 minutes per session and an intensity of 60% to 90% of maximum heart rate. Aerobic exercises are recommended outdoor walking, jogging, cycling and swimming recreation, or those that could be done in a gym on a schedule such as treadmill, elliptical or at a stop bike. Here it is imperative to remember that aerobic exercise routine should start gradually not to exceed without strenuous exercise that ultimately may cause  or muscle injury that would cause the abandonment of the practice of exercise. It is important to include in your exercises routines the flexibility to reduce the loss that occurs with age it and maintain joint mobility to perform daily life activities smoothly, reducing the likelihood of pain in the lower part of back, continue posture and reduce the risk of injury during spare time activities.

 The practice of physical exercise designed as it should be is an effective way to maintain better physical and mental shape at this stage of life and therefore maintain the quality of life. An individualized exercise prescription, conduct by a trained professional; will ensure that such benefits are obtained through a safe progression of activities.

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