Hot flashes, trouble sleeping or concentrating, fatigue, anxiety… The symptoms of menopause ruin your daily life. 50 to 60% of women. With the loss of muscle mass, the practice of regular physical activity appears to be a bulwark against weight gain and could alleviate the symptoms of menopause.
Ideal physical activities for postmenopausal women can be divided into two categories:
- The load sports, that is, at least to body weight or with a light weight like a backpack. This type of physical activity will help maintain muscle mass and stimulate bone tissue by subjecting the body to micro-shocks. Prefer running, walking (slow or Nordic), bodybuilding…
- The sports worn, such as cycling or swimming. This type of physical exercise does not require weight but will notably improve endurance, heart health and maintains the immune system.
It is important to alternate load sports and carried sports.
Sports, yes, but at what pace?
According to a latest study by ANSES (February 2022), Only 5% of French adults between the ages of 18 and 64 have enough physical activity to protect them from any health problems. Associated with a sedentary lifestyle (time spent being inactive), physical inactivity increases the risk of cardiovascular pathologies and cancers. However, when the menopause, the hormones no longer fulfill their protective role on the arteries. Consequence: the cardiovascular risk, in particular the infarction in particular increases.
The World Health Organization (WHO) has issued its own recommendations regarding physical activity for women after menopause: at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week. The ideal being, according to the organization, to combine the two.
For moderate activity, count 30 minutes a day (walking or cycling) over five days, and two weeks of about forty minutes or a big 75 minutes over a week for more intense activity.
The activities are above all to be adapted according to their needs. If you are not athletic at first, you can start with walking. For beginners, the return to sport must be done gently : therefore avoid running or jumping rope for a first session, in order to avoid any injury.
Read also:
- Menopause: are treatments to rejuvenate the vagina effective?
- Menopause: the questions we all ask ourselves
- Hormones: what changes at menopause?
