As menopause begins, most women are likely to suffer from at least a few symptoms. With this in mind, many people offer suggestions as to what to do to regulate the body during menopause. Healthy habits such as daily exercise and a balanced diet are essential to reducing symptoms and boosting health during menopause. The following are five good exercises for treating menopausal symptoms.
Good for: loss of libido and vaginal dryness
These exercises are widely believed to be the best way to strengthen pelvic muscles. By contracting and relaxing the pelvic muscles repeatedly, they become stronger. These muscles are integral to touch and sensitivity during sexual activity, and thus can help boost your libido and vaginal moisture levels. Also, increased tightness and strength through kegel exercises means that more blood is circulated around this area, improving sexual experience.
Good for: all symptoms of menopause
It is suggested that at least 30 minutes of exercise on a daily basis helps with symptoms of menopause. Aerobics are good for strengthening cardiovascular health, are relatively low impact, and are an easy starting point for those who are out of the habit of regular exercise. Aerobics classes offer the added benefit of social activity and are a good motivation for getting out of the house to exercise.
Good for: osteoporosis, muscle and joint pain
Not as much strain on the muscles as aerobic exercise, swimming is a great exercise that menopausal women can do to reduce joint pain, improve osteoporosis, and release tension and stress in the muscles. Swimming is very low-impact, but still strengthens muscles and improves fitness levels. It is ideal if you are suffering from osteoporosis or other painful conditions that make aerobics, jogging, or cycling difficult.
Good for: all menopausal symptoms, especially stress and digestive problems
Every woman approaching menopause knows that reducing stress levels is beneficial to overall wellness. Stress is a huge factor in menopausal symptoms as well, so easing tension levels through exercises like yoga is essential to improving your menopausal experience. The poses used in yoga help to calm and balance your endocrine and nervous symptoms. This leads to a re-balancing of hormones and is known for preventing weight gain, reducing stress, improving digestive health, along with many other benefits.
Good for: all menopause symptoms
Cycling can be an intense cardiovascular workout or similar to a pleasant walk in the park. This versatile exercise can benefit menopausal women in many ways. Improved fitness will help to balance hormones, regulate bodily functions, improve circulation, and release endorphines and serotonin in the brain. Slow, leisurely bike rides are great for stress reduction and clearing the mind after a busy day at work, and reducing stress is key to treating menopausal symptoms.
These are just a handful of examples of exercises that can help you through the physical and emotional changes that menopause brings. Exercise is an essential part of treating your symptoms, and for the best results, combine it with a balanced diet and natural herbal supplements.
For more information on the symptoms of menopause and how to treat them safely and effectively, follow the links below.
- BMJ Group. "Menopause: What is it?" Patient Leaflet. 2007.
- Hopkins, Virginia. Lee, John R. M.D. What Your Doctor May Not Tell You About Menopause. New York: Warner Books Inc., 1996.
- Love, Susan M.D. Menopause and Hormone Book. New York: Three Rivers Press, 2003.
- Martin, Raquel. The Estrogen Alternative. Rochester, VT: Healing Arts Press, 2000.