The Role of Exercise in Relief from the Menopause
Exercise is important to relieve symptoms of stress, because it helps to use up adrenalin, which causes blood vessel constriction and sometimes aching muscles. It:
- Relaxes mind and muscles, so helps to regulate cramps during menstruation
- Increases blood flow to the limbs, which helps to protect against arthritis and rheumatism
- Reduces excess weight gain.
Exercise has another important effect which is very beneficial to women. It increases the activity of osteoblasts - the bone-making cells - so is vital for protection against osteoporosis. Some say that 'impact' exercise - running, skipping and hopping - is particularly important as the impact of the body against the ground causes effects in joints, such as an increase in synovial fluid secretion. Muscular exercise including brisk walking and cycling, also causes an increase in osteoblast activity, so bones are strengthened. Some sports physicians argue that high impact sports and exercise - jogging, ballet, squash, badminton - cause more wear and tear in joints than beneficial effects. Probably the benefit lies in moderate exercise such as walking, cycling and dancing! Carrying heavy loads also causes excessive wear and tear, especially on knees, so shopping trolleys should become trendy!
Yoga is particularly good for relaxing muscles and improving the range of movement in stiff joints. It is a system of exercises which developed over more than 1,000 years in India . Hatha yoga is the name given to exercise designed to help physical health. You can go to evening classes or get books and videos from the library. Work through the exercises slowly, increasing the range of movement each day. You can omit the more 'spiritual' aspects if they don't appeal, although they can be used to aid relaxation which is another major benefit of yoga.
Recently a piece of research showed that gardening is the ideal form of exercise for shifting fat! According to researchers slow, sustained exercise uses fat for energy, whereas short bursts of aerobic exercises are fuelled by carbohydrate first, so that blood sugar is depleted and hunger sets in quicker. Working in an allotment or vegetable garden gives relaxation, exercise, fresh air, good food and company, then you can go home to brew or preserve your produce!
How Exercise helps in Menopause
- Uses adrenalin
- Stretches muscles
- Increases blood flow
- Increases bone density
- Relieves stiff joints
- Reduces excess weight.
