Sport in the menopause

The menopause is a phase in the women’s life that has a lot of physical and emotional changes. A good life style has to include doing a regular exercise and a balanced diet, avoiding the consumption of tobacco and alcohol, and getting enough rest helps control weight, reduce the loss of bone mass, and improve the symptoms associated with this period such as hot flashes, insomnia and irritability, among others.

Doing some physical activity is essential in this period to keep a good health and to reduce the menopause’s effects over the woman’s body.

The most recommended exercise is which adapts better to the age, physical characteristics and physical condition of each woman. You should consult to your doctor before start the exercise’s program.

The women who has never practiced sport regulary or who ended time ago, should start step by step, in a 20-30 minutes session or 2-3 times a week, and then  increasing the time or the intensity gradually.

The best of the health is doing aerobics and anaerobics exercises combined.

- Aerobics exercises: jogging, low or medium intensity running, dance, biking, swim, maintenance gymnastics…

- Anaerobics exercises: dumbbells, short duration’s fast races, abs…

(Original source: https://aliviandolamenopausia.blogspot.com.es/2013/03/La-Importancia-del-Ejercicio-en-la-Menopausia.html)

Also, it is recommended for the menopause is work the flexibility, endurance and relaxity, and this can be done with yoga and pilates.

(Original source: http://aprendefitness.com/ejercicio-suave-para-afrontar-la-menopausia/)

To have good results, you should practise exercise all or almost every for at least 20-30 minutes.

PDF vinculated: http://www.revdesportiva.pt/files/form_cont/Menopause_-_keeping_active_(Sports_Med_Australia).pdf