What are the most suitable sports for menopause?
All the specialists say it: you have to play sports, especially during menopause. After this observation, it will be a question of knowing which sports to practice and how often. We present to you our special menopause sports program.
The reasons for exercising during menopause are multiple and the motivation is there! However, there remains a great unknown: what sport to practice? At menopause, your body gradually changes, so its needs and abilities will no longer be the same in terms of physical activities. Let's review the ideal program.
The ideal physical activities for menopause:
Best strength training exercises for menopause:
Decreased muscle mass, bone structure density, heart strength… The effects of menopause on the body are felt and can weaken your health. Fortunately, several sports can maintain the body at the time of menopause. they are divided into two types.
- Load sports.
- These sports especially work the skeleton and the muscular system by making them support at least your weight. Walking, running, jumping or weight training fall into this category.
- Landfill sports or carried sports:
Of course, any sport will maintain your cardiovascular system and stimulate your muscles, but only load sports will actively maintain your bone capital. It will therefore be necessary to find a balance between the two and to ensure that they are combined harmoniously to maintain your entire metabolism at the time of menopause.
What sports rhythm during menopause:
Now that you know which sports to favor, you will have to determine how often to practice them. The World Health Organization (WHO) has established physical activity recommendations for postmenopausal women: each week, you should engage in at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity. Ideally, you should even combine the two according to the WHO.
How to distribute these two and a half hours of moderate activity and this hour and a quarter of intense activity? The equation is not that difficult to solve and here is an example program that you can follow.
- Moderate physical activity:
- half an hour a day, which will take you to two and a half hours a week after five days. Walking can make up a good chunk of this moderate physical activity, which you can incorporate into your daily routine by walking some of your daily commutes. You can also fill these sessions with yoga or tai chi exercises, which will maintain your flexibility and your muscles.
- Intense physical activity:
- two sessions of about forty minutes each during the week, or a single session of 75 minutes. Running and swimming can do just fine, as these sports develop your endurance and muscle mass. You can also use weight training. These sessions must be done in a safe manner, with warm-ups beforehand and relaxation and breathing exercises afterwards.
Of course, these prescriptions are only recommendations and you can adapt them according to your needs. Moreover, some studies seem to indicate that it would be necessary to go as far as doubling the times of physical activity recommended by the WHO to be in better health at menopause. If you are already a sports person, you don't have to upset your habits, just be sure to find a good balance to also promote your bone capital with load sports.
What if I wasn't originally athletic?
is walking good for menopause:
You can simply start by walking. Indeed, your bone capital decreases with age and all the more so if you are sedentary.
Take things back gently, at your own pace, over the weeks, and to boost your circulation, you can consume beet juice in parallel with your return to sport. To support your cardiovascular system in a natural way, you can also rely on hawthorn. Finally, to help you relieve menopausal disorders, you can use sage in the form of fresh plant extractor of tablets.
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