How to Exercise After Menopause

Menopause or "change of life" are terms for women whose menstrual periods have ceased for 12 consecutive months. The two stages of menopause are Peri-menopause (initial stage) the changing of hormone levels that occurs generally two to eight years before menopause. During post–menopause (final stage) ovulation ends. Hot flashes, insomnia, headaches, mood swings, irritability, depression and anxiety are symptoms of menopause that can be eased with exercise.

Difficulty: Easy

Instructions

1. Prevent excessive weight gain around your waist and abdomen by maintaining a healthy weight. Select a workout program that will motivate setting, maintaining and achieving goals.

2. Consider Yoga. Yoga concentrates on proper breathing and posture. No special equipment is required. Wear comfortable and loose fitting clothing. Make sure the room is well ventilated and quiet. Yoga relieves symptoms of depression, anxiety, arthritis and gastrointestinal disorders.

3. Choose aerobics if you can sustain full impact exercise. This form of exercise focuses on the heart and lungs. An aerobic workout has a full impact if continued for at least 30 minutes. Aerobic exercise can be achieved by gardening, swimming, tennis, golf and walking. The results are increased stamina, less bouts of depression, decreased irritability and anxiety.

4. Join a Pilate's group. It is similar to yoga, but has more stretch and complicated movements. This exercise engages both mind and body. Special equipment is optional. Pilate's relieves symptoms of insomnia, headaches, mood swings, irritability and depression.

Tips & Warnings

• Always consult a physician or health care provider before starting a strenuous exercise regime.

Resources

• Symptoms of menopause are discussed in detail at mayoclinic.com.
• Pilate's training can be found at pilatesmethodalliance.org.
• Information on Pilate's methods and equipment is available at pilates.com.
• Turnstep.com lists beneficial aerobic topics according to symptoms.
• Visit yoga.about.com for more information on Yoga.

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