It is shocking to find out that from the age of 30, women lose around 5% of their muscle mass per decade. So by the age of 50 we have 10% less muscle mass than at 30. Maintaining muscle mass is important as it lowers the risk of chronic diseases such as heart disease and diabetes, it helps reduce MSK pain (Musculo-skeletal pain) improves metabolism and therefore weight and it helps improve bone density.
There is now strong evidence that leg muscle strength positively impacts longevity and overall health, so get strengthening those legs!
Exercise doesn’t just improve your physical health, it can also be a wonderful way to lift your mood and manage the emotional ups and downs that sometimes come with menopause. Whether it’s the meditative practice of yoga or the ‘feel-good’ endorphins you get after a brisk walk, getting active is a wonderful way to connect your body and mind.
What Types of Exercise Are Most Effective?
A variety of exercises can help with menopause-related challenges, especially MSK pain and bone health. Here’s a breakdown of some of the most beneficial activities:
Strength Training (With Weights, Bands, or Machines)Strength training isn't just about building muscles — it’s also crucial for bone health. Strong muscles support strong bones, which helps lower the risk of osteoporosis and fractures, particularly in the hips and spine. Even lifting light weights or using resistance bands twice a week can make a difference. If you're new to it, consider working with a trainer to learn safe techniques.
Weight-Bearing ExercisesAny activity where you work against gravity can help maintain or even build bone density. This includes:
Brisk Walking: Great for bone health, especially if you can walk for about 30-60 minutes a few times a week. Walking is low-impact, free, and easy to do anywhere.
Dancing: Whether it's line dancing, salsa, or Zumba, dancing is fun and effective for bone health and balance. Plus, it keeps your mood lifted!
Racquet Sports (like tennis or pickleball): These sports give your bones and muscles a good workout, particularly in the arms, shoulders, hips, and spine.
Yoga Yoga improves flexibility, reduces stress, enhances balance, supports bone health by strengthen bones in areas like the hips and wrists.
Pilates helps strengthening core muscles, improving posture, increasing flexibility, relieving joint pain and enhancing balance.
Ease into activities you enjoy, and be patient with yourself. Building stronger bones and muscles takes time, but with consistency, you'll feel the benefits both
In short, any exercise that gets you moving, from walking to dancing, will help you stay stronger , flexible, and positive as you navigate menopause and post-menopause. The key is to find what you enjoy and stick with it!
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