Exercising regularly is a great strategy to burn fat and improve mood in menopause, but in addition, physical activity brings benefits such as lowering the risk of heart disease, strengthening bones, fighting sudden mood swings and also nervousness and insomnia, so common in this phase.
Regular physical activity also releases endorphins into the bloodstream, promoting physical and emotional well-being, making the woman feel more comfortable and confident, but to take advantage of all these benefits it is indicated to exercise at least 2 times per week for 1 hour or daily for 30 minutes at an intensity that is capable of increasing the heart rate.
Some good examples of exercises to do during menopause are:
1. Hiking
The walk can be held close to home, on the treadmill of the gym or at the edge of the beach or lake. It stimulates bone replenishment and preserves the elasticity of the arteries and even burns calories, contributing to maintaining the ideal weight.
2. Hydrogeology
Water aerobics classes are an excellent option for menopausal physical activity because it works the whole body and does not cause joint damage. Also, you do not have to be bothered by sweat because the water refreshes the body.
3. Dance
Dance classes improve motor coordination and the notion of space, as well as promoting well-being and socialization. If you've never danced in your life, you might experience some kind of dance that you like like Latin dances or even ballroom dancing. Zumba classes in gyms are also a good option to keep the body active.
4. Pilates
Pilates mattress exercises are great for increasing flexibility and keeping your muscles as smooth as possible. In addition, the classes are quieter and do not promote perspiration as much, and exercises help improve the strength of the pelvic floor muscles, fighting and preventing urinary incontinence, improving libido and intimate contact.
5. Bodybuilding
Bodybuilding is an excellent choice for strengthening muscles and bones, which tend to become more fragile and brittle at this stage of a woman's life. In addition, exercises can be adapted and performed more slowly to decrease the heat waves of menopause.
Exercises when practiced on a regular basis are very effective in controlling blood pressure that tends to increase in menopause. With the pressure under control there is a lower risk of heart disease and consequently of suffering a heart attack. Although some exercises can be performed alone or at home, the ideal is to be accompanied by a physical instructor so that he is aware of the correct performance of the exercises and changes in heart rate.
Check out another great exercise, simple to do and that does not promote perspiration in the following video:
