How exercise can lessen the symptoms of menopause
11/22/2018 // Michelle Simmons // Views

Postmenopausal women are more vulnerable to different health problems because their hormone levels are decreasing. Menopause causes mood changes, a slower metabolism, and increasing the risk of certain injuries and other conditions that increase with age. Fortunately, there are many ways to still be healthy despite the reduction of hormone levels. One of these ways is to perform weight and resistance training exercises. Here are three reasons why postmenopausal should try weight and resistance training:

Weight training keeps the bone healthy: The body's ability to absorb calcium also declines as the levels of estrogen in the body declines. This, in turn, increases the risk of osteoporosis and injuries. Weight and resistance training, combined with increasing calcium and vitamin D intake, will improve bone health. This type of exercise helps increase bone density, contributing to the development of stronger bones. You can start by adding ankle weights whenever you are out for a walk or hike. The added subtle resistance will help protect and strengthen bones. (Related: Bone density sharply enhanced by weight training, even in the elderly.)

Weight training boosts metabolism: Muscle mass and metabolic function decrease with age, and these are further reduced after menopause. The decline in hormones causes metabolism to slow down. Fortunately, this can be countered by performing strength and weight training exercises, which helps develop muscle mass. A higher muscle to body fat ratio leads to a faster metabolism, which can help you lose weight during menopause.


Weight training helps prevent injuries: By doing weight and strength training, you are conditioning and strengthening your muscles and tendons. In turn, this enhances the overall function and movement of the body and lowers the risk of injuries and discomfort, which become more common as you age. For better protection from injuries, combine it with perform stretching exercises, which increases flexibility and elasticity.

High-intensity exercises are safe and effective

Although exercise is known to be good for the bones, many older women with low bone mass are reluctant to use high-intensity programs because of the risk of fracture or other injuries. However, a study published in the Journal of Bone and Mineral Research revealed that, contrary to popular belief, it is safe and effective, even for older women.

The study indicated that postmenopausal women with low bone mass experienced positive results from performing 30 minutes of high-intensity resistance and impact training twice a week. It improved their functional performance and bone density, structure, and strength without causing any side effects. These benefits lower the risk of fractures and falls. The findings suggested that closely supervised exercise training interventions like this are safe and effective for improving bone health.

"We were delighted to find that even women with very low bone mass could tolerate the high loading required to increased bone mineral density as long as it was introduced gradually with close attention to technique," said Dr. Belinda Beck, senior author of the study.

For individuals who have never used weights or participated in resistance training should seek help from a well-qualified trainer or should join a gym class first. This will ensure that you are working correctly and properly, and using the right weights and resistance for your current strength and fitness levels. In addition, this will result in optimum outcomes without the risk of harming yourselves.

Read more news stories and studies on staying healthy even after menopause by going to

Sources include:

Take Action:
Support Natural News by linking to this article from your website.
Permalink to this article:
Embed article link:
Reprinting this article:
Non-commercial use is permitted with credit to (including a clickable link).
Please contact us for more information.
Free Email Alerts
Get independent news alerts on natural cures, food lab tests, cannabis medicine, science, robotics, drones, privacy and more.
App Store
Android App
eTrust Pro Certified

This site is part of the Natural News Network © 2022 All Rights Reserved. Privacy | Terms All content posted on this site is commentary or opinion and is protected under Free Speech. Truth Publishing International, LTD. is not responsible for content written by contributing authors. The information on this site is provided for educational and entertainment purposes only. It is not intended as a substitute for professional advice of any kind. Truth Publishing assumes no responsibility for the use or misuse of this material. Your use of this website indicates your agreement to these terms and those published here. All trademarks, registered trademarks and servicemarks mentioned on this site are the property of their respective owners.

This site uses cookies
Natural News uses cookies to improve your experience on our site. By using this site, you agree to our privacy policy.
Learn More
Get 100% real, uncensored news delivered straight to your inbox
You can unsubscribe at any time. Your email privacy is completely protected.