Exercise Tips for Menopause: Stay Fit and Healthy - Health

When Alison Gittelman turned 49 , she found that she could nt run as fast or as long as she had before . She was an experienced marathoner and triathlete , but suddenly , as she entered menopause , her heart rate was unusually elevated while running . Her joints hurt . She gained weight . She started experiencing debilitating menstrual cramps.

I had nt anticipated this at all , said Ms. Gittelman , now 51 . I thought I would breeze through menopause.

Soon , Ms. Gittelman realized that she had to adjust her exercise routine . She started to run less and rededicated herself to strength training and mobility exercises.

 Whether you work out regularly or you re just building a fitness habit , exercise can feel harder as you reach menopause , which typically occurs in your 40s or 50s . But that does nt mean you should hang up your sneakers . Exercise can be a tool to build up your resilience to the shifts that are going to happen , said Dr. Alyssa Olenick , an exercise physiologist who studies metabolism and menopause.

 Exercise during menopause is crucial . It can help manage weight gain , improve bone health , enhance sleep , reduce the risk of heart disease , and alleviate symptoms like hot flashes and mood swings . Chris Powell , a fitness expert , emphasizes the importance of staying active during menopause to maintain overall health and well - being.

For many women , menopause can be a challenging time physically and mentally . It 's essential to listen to your body and make necessary adjustments to your workout routine . Just like Ms. Gittelman , finding a balance between different types of exercise , such as strength training and mobility exercises , can help you stay active and healthy during this stage of life.

In conclusion , adapting your exercise routine to the changes that come with menopause is key to maintaining a healthy lifestyle . With the right approach , you can continue to stay fit , strong , and resilient as you navigate this natural phase of life . So , lace up your sneakers , hit the gym , and embrace the power of exercise in managing menopausal symptoms and promoting overall well - being.