
Menopause is an important transition in women's lives. Use it as a reminder to take good care of yourself. Start by considering these fitness tips for menopause.
Exercise during and after menopause offers many benefits, including:
Being overweight or having a BMI greater than 30 (obesity) might be associated with hot flashes, but further research is needed. Exercise isn't a proven way to reduce menopausal symptoms, such as hot flashes and sleep disturbances. However, regular exercise can help you maintain a healthy weight, relieve stress and improve your quality of life.
For most healthy women, the Department of Health and Human Services recommends moderate aerobic activity for at least 150 minutes a week or vigorous aerobic activity for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week. Feel free to spread out your exercising throughout your week.
Consider your exercise options and their benefits:
Set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 30-minute walk after dinner. Frequently update your goals as you achieve greater levels of fitness. Teaming up with someone — such as a partner, friend or neighbor — can make a difference, too.
Remember, you don't have to go to the gym to exercise. Many activities, such as dancing and gardening, also can improve your health. Whatever you choose, take time to warm up and cool down safely.
This article is written by Mayo Clinic Staff. Find more health and medical information on mayoclinic.org.
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