Exercise basics for Menopause

Welcome to the part 2 of the menopause series. As you are already aware that it is quite natural to gain size and weight during this phase but what works like magic here is exercise. Exercise is the therapy that is most effective in this phase. But you need a 30 min dose of it daily.

The main benefit of this intervention is an improved waist to hip ratio. In plain English it means it helps you reduce the size of your waist. Lesser visceral fat means lesser load on your thyroid & adrenal glands, and on the cardio respiratory system. Essentially, exercise reduces risk of cardiovascular diseases (like BP), diabetes, thyroid malfunction and even certain cancers.

However, a mental shift is necessary in this phase, to look at exercise as an active mode of relaxation and not of calorie burning or whipping oneself back in shape. Exercise is not punishment.

You need to keep the focus on all modes of exercise- strength, yoga and even cardio but keep the duration to 30 mins and intensity finely calibrated to ensure full recovery. This keeps you from getting injured and falling off track with exercise.

Improved oxygenation and circulation to ovaries also means that bleeding is controlled and all symptoms and possible side effects are kept well under check.

The daily dose of exercise helps -

- reduce pain & inflammation in joints, improves bone density
- reduce intensity & frequency of hot flashes
- reduce anxiety, improves mood & sense of wellbeing
- reduce cravings, guilt trips & improves confidence
- reduce breaks in sleep to use the washroom and drink water, thereby improving sleep quality.

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