After menopause, major changes occur in the body and therefore it becomes essential for women to exercise more than before. Changes in hormone levels especially the reduction of estrogen negatively affect muscle mass, bone strength and metabolism. For this very reason, strength training becomes crucial at this stage. Let us look at why the body changes after menopause. As age increases, muscles naturally decrease. After menopause, this process accelerates. The reduction in estrogen increases the risk of osteoporosis. There is also a higher chance of fat accumulating around the abdomen. Strength training is the solution to all these issues. It is the most effective way to address all three together.
To begin with, light dumbbells should be used. Trying to lift heavier weights in the initial enthusiasm can cause harm. Increase weights gradually according to training and capacity. Weights should be increased only through consistent practice. Such exercises should be done at least three days a week. They can be divided into upper body, lower body, and core workouts. Squats, leg exercises, deadlifts and situps are all beneficial for bone health. A ten-minute warm-up and stretching after the workout are essential.
There is a common belief that exercise is effective only if the body aches. That is not true. Mild muscle soreness is normal, but severe pain and joint pain need attention. There are also simple and safe strength-training exercises that can be done at home without going to health clubs. Walking, swimming and yoga should be practiced along with strength training.
One important thing women should pay attention to after menopause is protein. After this stage, the body requires more protein. Pulses, eggs, fish, dairy products, nuts and supplements as advised by a doctor should be included in the diet. Menopause is not a phase in which the body must become weak; it is a phase to maintain physical fitness wisely. It is not a fight against age, but a transitional phase toward an independent and active life.
Source: Internet
Main Benefitsof Strength Training
• Maintains and strengthens muscles
• Increases bone density
• Improves metabolism
• Enhances balance and stability
• Helps prevent falls and fractures
• Improves self-confidence and mental health
