Exercise, particularly during menopause, is essential. It protects us against aging, dementia, heart disease, hot flashes, stress, excess body fat, depression, and diabetes. It improves the quality of sleep and sex and protects bones and joints. Some studies tell us exercise takes ten years off our chronological age. Studies on twins have shown that the twin who exercised had less heart disease, cancer, diabetes, obesity, and osteoporosis.
Yes, there’s effort involved to reap the benefits. In looking at the questions that I’m most often asked, I see some common threads of confusion, so let’s take those myths and bust through them.
1. There’s Not Enough Time In The Day.
Every woman feels strapped for time. We are jugglers keeping many plates spinning in the air all at once. The studies I’ve read suggest that that average American watches four and a half hours of television a day. Some of that time, at least, can be used for getting fit. It’s important to try exercising at different times of the day and seeing what works best for your schedule. Some women find that getting their workouts in first thing in the morning is best, and others prefer the evenings. There is no right or wrong time, whatever works and whatever schedule you’ll stick with is what’s best!
2. Exercise Is Boring.
To receive the long haul rewards of exercise, it is basic to do what you appreciate! Think past strolling, running or more organized schedules, and find what works for you. Spend the night square moving, and you’ll have strolled five miles. If what you’ve decided for remaining dynamic gets dull, blend it up. If you ordinarily take a bicycle ride or a walk alone, welcome a few companions to go along with you. Change the areas of your exercise sessions. Don’t simply utilize machines and stay inside. The assortment will keep your development decisions new.
3. Exercise Is Exhausting.
It’s actual that if you’ve been driving a stationary way of life and you do excessively too early, you’ll feel drained and throbbing. This implies you’re trying too hard. Listen to your body and make adjustments. The thought is to begin gradually, be consistent, and your vitality levels will increment as your exertion increments. This additionally remains constant for ladies who have been exceptionally dynamic every one of their lives. An expansion in exertion and vitality consumption needs to occur after some time, not at the same time. You do need to spend vitality to get vitality, so consider fatigue to be a notice flag.
4. Exercise Will Hurt Stiff Or Achy Joints.
It’s precisely the inverse. Exercise, when done appropriately, is a grease and a characteristic torment reliever. Considers with ligament populaces locate that one hour of low-effect exercise, twice every week, diminished agony and weariness, and enhanced joint capacity. It is an instance of move-it-or-lose-it. Commonly a joint will be hardened and throbbing since you haven’t utilized it. Routinely captivating in leisure time physical movement is important to keep your body working ideally and your joints free of those a throbbing painfulness.
5. Strolling Is All You Ever Need To Do.
While strolling produces unique advantages, as your wellness levels increment you’ll need to fuse greater force into your high impact exercise and add a quality preparing segment to your dynamic way of life. To enhance your wellness levels, all muscles, including your heart muscle, should be tested. It additionally settles on sense to have numerous options for getting a charge out of exercise with the goal that you’re testing your body in various ways. This will guarantee you’re receiving all the potential rewards.
6. You Have To Wear Special Clothes And Sweat.
While that’s certainly true for individual sports, it’s not true across the board. Sometimes wearing comfortable clothing can be all that’s needed. Let’s use tai chi as an example. Tai chi is an ancient Chinese martial art consisting of deep breathing and slow, gentle, controlled movements. Tai chi improves blood sugar levels in diabetics and relieves stress (making it a great movement choice for menopausal women). It also improves heart and lung health, your immunity and your flexibility. And all it requires is that you wear comfortable clothing! So think outside the box if you don’t like activities that require a bunch of special gear.
7. It’s Difficult To Get And Stay Motivated.
There are many women who start exercising when they are faced with a health challenge, but it’s always best to start before that. Creating an active lifestyle by taking up activities that you enjoy will keep you motivated. Activities like golf, tennis, hiking, dancing, yoga, pilates, and biking gives you an opportunity to spend time with friends and has fun. Don’t forget the having a good time part. If you’re not having fun, the consistency element that’s crucial for gaining benefits will likely fall away. You can also motivate yourself by doing something like wearing a pedometer and tracking how much you walk each day, or by signing on for a special event race. Strategies like these work well for getting up and getting going!
Strange! There is no such thing as a win big or bust approach with regards to preparing. Indeed, for some, more is worse by any means. There are gigantic advantages to doing only a little exercise every day. Ponders demonstrate that a half-hour walks at least three times each week permanently decreases your risk of heart assault and stroke, brings down circulatory strain, eases stress and lifts your vitality and resistant framework. This says nothing for the advantages related with expanding your metabolism and lessening muscle to fat quotients. This every day, short sessions increase your frame and do ponder for your physiology also. Your inclination, mentality, and stress levels all advantage!
One thing is certain when looking to create an active lifestyle during menopause. There is no one-size-fits-all solution. One thing I can tell you with great certainty, having been in the health and fitness field for over 20 years now, is that when a woman gets sufficient and appropriate exercise, her chances of having an easier time during menopause are significantly increased. Exercise is the best prescription there is for the uncertainty of the menopause experience!