Many women who go through menopause experience an increase in their weight, hot flashes, and feelings of fatigue. These symptoms are normal for menopause however; they can be treated with a dose of exercise. A lot of research has been conducted on women going through menopause and the results support the fact that physical activity helps to manage the symptoms and consequences of menopause. Exercise at this point in a woman's live also, who will help protect her against osteoporosis and heart disease.
Research has been conducted with three different types of exercise to see how it affects menopausal women. The first is cardio respiratory exercise. The study focused on the effects of the distribution of abdominal fat and body composition when menopausal women participated in aerobic activity. The primary goal of cardio respiratory exercising is to improve a woman's body composition through aerobic conditioning such as walking to improve bone density.
Researchers also looked at resistance exercises. Research shows that these exercises improved menopausal women's body composition, their strength, and their bone density. Researchers say that improvements to bone mineral density is specific based on the exercises menopausal women choose. Not every woman will choose the same resistance exercise. However, they suggest that each woman choose a resistance exercise that will work to strengthen spine and hip muscle groups, which will help prevent osteoporotic fractures. They also suggest choosing resistance exercises that will help improve posture and alignment of the spine.
Flexibility exercises were the third type that researchers looked at. They believe menopausal women lack flexibility. Researchers suggest stretching exercises and regular static stretching routines that will work major muscle groups at least 2 to 3 times per week, preferably 5 to 7 days per week. Stretching exercises should be completed in 2 to 4 repetitions and holding each for 15 to 30 seconds, which should stimulate mild to comfort. You should not hold a stretch position beyond your mild discomfort zone to prevent injury.
If you or someone you know is a menopausal woman, and you are having trouble with fatigue, weight gain, or hot flashes you should try one or more of the exercises listed herein. These exercises have been tested and proven to alleviate and help menopausal women cope with the challenges that come at this stage in their lives. You do not have to suffer, choose one of these exercises that you realistically believe you can do. You will not only be fighting back against the side effects of menopause that you will be conditioning your body and becoming more fit at the same time.
Do not let menopause ruin your day, you really have to do and find way to help you feel relieved from it. Using menopause relief supplement can be at help too in getting the relief that you need. These menopause relief health supplements do not come with any risk and side effect, so you do not have to worry since it will reduce the frequency of hot flashes.