Reduce the Symptoms of Menopause: The Power of Movement

Just because menopause is a natural phase of life, it doesn’t mean that its symptoms are easy to endure. It’s normal to feel like you’re losing control over your body, overwhelmed by changes, and apprehensive about aging.

But I want to tell you that while it’s not possible to stop the menopausal process itself, you can take charge of managing its symptoms and feel young, strong, and confident in your body. Engaging in regular physical activity can serve as a therapeutic tool during this stage of life, have a profound impact on your overall well-being, and increase your longevity. 

Let’s dive deeper into how you can reduce the symptoms of menopause.

Get a Handle on Hot Flashes

Exercise can truly transform the experience of menopausal hot flashes. According to a study, women who gradually incorporated jogging or cycling into their routine four or five times a week for 45 minutes experienced a remarkable 60% decrease in hot flashes.

Why does exercise work its magic?

It all boils down to improving cardiorespiratory fitness and promoting circulation throughout the body, which aids in regulating body temperature.

The best part is that dealing with hot flashes isn’t just about feeling physically cooler. When they become less frequent and less intense, it's like a weight has been lifted off your shoulders. With better sleep and increased comfort, you can elevate your mood and overall happiness.

Improve Your Sex Life

Do you ever find yourself leaking urine when you cough or laugh? Due to a weakened pelvic floor, women in menopause might experience these issues.

At its core, the pelvic floor is a network of muscles that support the bladder, rectum, uterus, and vagina. And not training these muscles can also affect your sexual experience. But don’t be discouraged: There are specific exercises, such as Kegels and some yoga poses, you can do for a few minutes a day wherever you are.

Pelvic floor training promotes healthy blood circulation, allows for better blood flow to the genitals, enhances sensation during sex, and addresses vaginal dryness often experienced during menopause, thereby improving overall sexual experience.

Already incorporating Kegel exercises into your routine? Then take it a step further by starting your 7-day free trial of the Vital Life Studio.

Boost Bone Health and Strength

When menopause starts, the production of estrogen slows down, which leads to a decline in this hormone floating around in our bloodstream. As a result, bones end up being less dense and more prone to breakage, which is why during menopause, women face a higher chance of developing osteoporosis.

The good news is that getting active can enable you to prevent bone loss and reduce the risk of injury. Take fascia-based movements as an example. Given that they often focus on improving alignment and posture, they can help alleviate strain on the skeletal system.

Furthermore, bodyweight workout programs or resistance band exercises can help build muscle strength. These strong muscles, in turn, provide essential support to your bones and minimize the chances of falls and fractures. This way, you can continue to enjoy daily activities, prevent minor accidents, and maintain mobility.

Manage Menopausal Weight Gain

It's common to notice an increase in weight and stubborn belly fat during menopause, largely due to the decline in estrogen and progesterone levels, as well as the natural aging process. 

I know you’re already familiar with the benefits of exercising when it comes to weight loss. So I won’t dwell on that. Instead, let’s focus on how you can integrate movement and activities that you enjoy into your daily routine and sustain it in the long-term.

The key here is to shift your mindset: Remember that committing hours to intense workouts won't necessarily help you achieve your goals. Understanding how your body works and finding ways to move it effectively, even in just a few minutes, can be more beneficial than spending hours at the gym. This approach will allow you to be more active without exhausting yourself.

Fascia-based exercises are a great option that can seamlessly fit into life and be tailored to your needs. As this connective tissue wraps around your entire body, strengthening it ​empowers ​you to ​body ​care ​holistically while also managing menopausal weight gain.

Start your 7-day free trial of the Vital Life Studio to reduce the symptoms of menopause and take control of your health.