Exercise Routines for Women in Early Menopause

Introduction
The onset of menopause can happen before the age of 45 for some women, and when it does, it can be a tough phase of life. The transition brings about a number of physical and emotional changes, many of which exercise can help with. In this blog post, I will share some of the best practices for a routine that pours into overall well-being and health for ‘early-menopausal’ mothers. For our purposes, ‘early menopausal’ describes women who are experiencing any of the symptoms of menopause (hot flashes, weight changes, strong emotional fluctuations, etc.) but are still, by medical definition, in the stage of life just prior to menopause (perimenopause). Between 40 and 55 years of age, women experience perimenopause.
Understanding Early Menopause
Prior to plunging into workout plans, it is critical to grasp the concept of premature menopause. This stage can be reached for a multitude of reasons, such as the following:

• Family history
• Genetics
• Disorders related to the immune system
• Certain types of surgery
• Some medical treatments (like chemotherapy or radiation)
  Some women experience few, if any, symptoms. Those who do might have:
• Hot flashes
• Night sweats
• Mood changes
• Sleep disturbances
• Weight gain
• Vaginal dryness
  Although not all women are affected equally, exercise can be a balm to both body and mind. It is helpful in five ways.
  Benefits of Exercise During Early Menopause
  Regular exercise during the time of early menopause can have several positive effects. They include the following:

1. Weight control. Exercise can help keep weight down by burning calories. It also helps build muscle mass, which in turn helps keep weight down. That is especially important for women, because weight gain is common during the menopausal transition and after menopause.
2. Bone health. Weight-bearing exercise strengthens bones and is good for bone health. That is very important for women, because they’re much more susceptible to osteoporosis after menopause than before.
3. Mood. Exercise is a good way to improve mood. It is also a good way to relieve anxiety. One study did suggest, though, that women should do moderate-to-high intensity exercise in order to feel the mood-improving effects.
4. Sleep. Exercise can help make sleep better and more regular.
5. Energy. Exercise actually does improve energy levels and the stamina that carries one through the fatigue that can accompany menopause.
   Exercise Routines for Women in Early Menopause
6. Strength Training
   For women in early menopause, strength training is of great importance. It helps to not only build but also to maintain muscle mass. “Muscle mass naturally declines with age,” says Davidson. “Add in the hormonal changes we’re seeing around the time of menopause, and we’re at even greater risk for muscle loss.

But strength training impacts more than our muscles. Davidson reminds us that bones benefit greatly from this type of exercise, too. Bone health is particularly important for post-menopausal women, who are at greater risk of osteoporosis.
Routine:

• Warm-Up (5-10 minutes): Light cardio such as brisk walking or cycling.
• Exercises (2-3 sets of 10-15 reps each):
• Squats: Great for lower body strength, targeting the quads, hamstrings, and glutes.
• Push-Ups: Works the upper body and core; can be modified by doing them on knees.
• Dumbbell Rows: Strengthens the back and arms; use a moderate weight that is comfortable.
• Lunges: Excellent for leg strength and balance; can be done with or without weights.
• Plank: Core strengthening exercise that also engages multiple muscle groups.
• Cool Down (5-10 minutes): Stretching major muscle groups.

1. Cardiovascular Workouts
   It’s essential for the health of your heart and to manage your weight. Try to do something with your body for at least 150 minutes each week that gets your heart pumping and keeps it going in a moderate-intensity steady state. Choose from these enjoyable forms of expression:
   Routine:

• Strolling: A basic but beneficial means of achieving physical activity. Target 30 minutes a day at least five times a week.
• Bicycle riding: Reduced exertion, either on a stationary bike or out in the world, makes this an enjoyable workout that betterments your heart.
• Water aerobics: Exercising in nearly any form while in the water offers the body a chance to move freely without any joint discomfort, allowing you to put your heart through its paces.
• Dance therapy: Not all forms of dance are created equal where a workout is concerned, but many types—Ballet, Hip Hop, partner dancing, etc.—can get your heart rate up without a single dull moment.

1. Flexibility and Balance Exercises
   As women get older, the significance of flexibility and balance grows. Working these movements into a routine can help stave off falls and enhance the ease of getting around. Below is a sequence to boost both balance and flexibility.
   Routine:

• Yoga: Daily practice can enhance not just flexibility and balance, but also mental well-being. Concentrate on poses such as Downward Dog, Warrior II, and Tree Pose.
• Pilates: This core-strengthening, low-impact exercise builds overall body awareness.
• Stretching: A stretching routine done daily, especially after workouts, helps keep your muscles supple and may decrease your chance of injury. Stretch the major muscle groups and hold all stretches for 15-30 seconds.

1. Mind-Body Practices
   Exercises that unite the mind and body can be particularly beneficial for managing stress and promoting relaxation, says Julie A. Fast, a mental health expert. “Mind-body practices provide a way for the brain and the body to work together and can lead to greater overall health,” she explains. This works in several ways.
   Routine:

• Practicing mindfulness or meditation and spending around 10-15 minutes a day doing so can help reduce one’s personal stress and boost emotional health.
• Tai Chi is a pursuit one engages with if they partake in slow, controlled movements of the body. It is tied closely with martial arts; however, it is a gentle form of the practice. The more common translation is “Supreme Ultimate Fist.” The movements, combined with deep breathing, are relaxing and good for achieving balance in life and mind.
• Breathing exercises, when practiced regularly, can be useful for managing the anxiety that hot flashes and other stress-inducing situations can generate.
  Tips for Staying Motivated
• Establish Feasible Objectives: Initiate with feasible objectives, then progressively amplify the intensity and extend the duration.
• Locate an Exercise Companion: Having a partner can not only make the experience more pleasurable, but also serve as a means of maintaining accountability.
• Diversify, Diversify, Diversify: On the off chance that any one medium becomes too tedious, there are plenty of others to choose from.
• Attend to Your Physiological Responses: These are even more important to heed than the signals that your brain sends when you’re not in a good mood or when you’re feeling unusually cheerful.
• Observance of Your Own Personal Milestones: More calories burned in fewer minutes than was the case a week or so ago gives you two very good reasons to celebrate.
  Conclusion
  Menopause can present women with many problems, and too few solutions seem to be readily at hand. One surefire way to deal with quite a number of these is to establish a regular exercise regimen that—to the extent possible, given whatever health issues arise—incorporates strength training, cardio, and flexible and mindful movement (yoga, tai chi). No matter what your health status, your local inactive healthcare community could benefit from your presence as a more active advocate (of movement) for women’s health.