Exercises That May Transform Your Menopause Experience: 5 Surprising Workouts to Help Alleviate Menopause Symptoms Women's Health Fitness Family Health
With Google searches for “perimenopause symptoms” up 27 percent since the start of the year, physical therapists reveal how simple exercises can empower women to conquer the challenges of menopause. While menopause is a natural transition in a woman’s life, it can still feel like a rollercoaster of debilitating symptoms, including hot flashes, mood swings, joint pain and weight gain. But what if the key to reclaiming your life lies in your own living room?
As the conversation around menopause becomes increasingly important, Brooks Rehabilitation is stepping up to provide valuable insights for women on how exercise may help women manage symptoms, maintain mobility and enhance overall well-being.
“Exercise is not just beneficial; it plays a crucial role in managing menopause symptoms,” says Jessica Magee PT, DPT, Board-Certified Clinical Specialist in Women’s Health (WCS). “Incorporating targeted movements into your daily routine could be a game-changer for improving physical and emotional well-being throughout the transition.”
Brooks’ board-certified clinical specialists in women’s health recommends the following exercises for navigating the challenges of menopause with confidence and ease:
1. Pelvic Floor Exercises
Pelvic floor exercises, often referred to as Kegel exercises, can play a significant role in alleviating some common symptoms associated with menopause. “During this transitional phase, many women experience changes in hormone levels that can lead to weakened pelvic floor muscles," says Magee. "This weakening may result in issues such as urinary incontinence and pelvic organ prolapse. By incorporating regular pelvic floor exercises into your routine, you can strengthen these muscles, therefore helping with continence maintenance and pelvic organ support.”
Hormonal changes can also result in lower urinary symptoms, such as increased urinary urgency and frequency. Magee recommends performing the “Urge Suppression” technique which is five to 10 quick contractions of the pelvic floor during situations of increased urinary urge. This can help decrease this sensation and increase the time interval between voids, resulting in fewer trips to the bathroom per day.
However, pelvic floor dysfunction can cause symptoms beyond what strengthening exercises like Kegels can address, and Magee says women should consider seeing a physical therapist if they experience urinary incontinence, pelvic pain or difficulty emptying the bladder.
2. Swimming
“Swimming is an excellent exercise choice for women navigating the challenges of menopause, particularly for those experiencing joint pain and discomfort,” Magee says. “The buoyancy of water provides a low-impact environment that alleviates stress on the joints, making it easier to move and exercise without the fear of aggravating existing aches.”
Whether you’re doing laps, participating in water aerobics or simply enjoying a leisurely swim, this gentle resistance helps strengthen muscles around the joints while promoting flexibility. This is crucial during menopause when hormonal changes can lead to stiffness and discomfort.
3. Resistance Band Workouts
Incorporating strength training exercises can help maintain muscle mass and bone density. However, resistance bands are an accessible alternative for women who want to strengthen their muscles at home or without heavy weights.
Targeting major muscle groups with resistance bands enhances muscle strength and function, which can improve overall metabolism and help with weight management. This potentially reduces the frequency of hot flashes; a common symptom women experience during all menopause stages.
4. Core Exercises
Tia Dankberg, PT, DPT, WCS, Board-Certified Clinical Specialist in Women’s Health Physical Therapy, highlights that core exercises can improve posture, balance and stability, which may decline during menopause.
“As hormonal changes occur during this transition, many women experience shifts in posture and balance, which can lead to discomfort or even injury,” says Dankberg. “Strengthening the core muscles with exercises like planks, bridges and abdominal crunches can be beneficial by helping women maintain good posture and alignment, reducing the risk of back pain and improving overall mobility.”
5. Pilates
“We understand the connection between reduced bone density and the decline in estrogen levels that can occur during menopause can significantly impact a woman’s risk of falls,” explains Dankberg. By targeting the core and lower body muscles with a focus on coordination, agility and flexibility, Pilates improves balance and postural stability, essential for preventing falls.
As bone density can decline during the menopause phase, the weight-bearing exercises that stimulate bone formation and improve bone density offer an effective way to build strength while minimizing the risk of injury.
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