Menopause certainly rhymes with gloomy but, contrary to the fatalism induced by this shortcut, let us instead see how regain energy through sport.
We might be tempted to “pause”, as the etymology of the word suggests. And wouldn’t we have deserved it? Discover all our tips for making sport during menopause.
What sport to lose weight during menopause?
After years of giving of yourself to your family and your professional life, you have earned the right to to rest. However, be careful to distinguish between taking your foot off the gas and stopping completely. The sofa and the blanket may appeal to you, but you must keep in mind that a healthy menopause is a active menopause.
Water sports
Whether you are used to doing sports or not, take the plunge and practice a aquatic activity. There are now all kinds of them. Waterpolo or underwater hockey are not the best options so, simply, start with the swimming.
When we talk about swimming, we talk about all types of swimming that may suit your profile. Breaststroke, crawl, snorkeling, take your pick! There is, however, a downside to butterfly swimming, where the large arm movements could damage the shoulders.
Furthermore, if you want to push the cursor towards group lessons, the good idea is toaquagym. Practiced in a municipal swimming pool, it will allow you to gain motivation, letting yourself be carried away by the communicative energy of the group, while socializing, between two kicks of your legs. So don’t wait any longer, take advantage of menopause to (re)motivate yourself to play sports!
Nordic walking
Outside of the pools, you can follow your desires, while keeping three credos:
- take care of your heart;
- not to test his pelvic floor ;
- avoid weakening your bones and joints.
Particularly suitable for menopausal women, the Nordic walking presents a double advantage. First of all, unlike running, it is gentle and avoid overmobilizing the pelvic floor. We know that with the hormonal relaxation of the perineum at menopause, it is good not to put too much strain on your pelvic floor, otherwise it could cause discomfort. urinary leakage.
The other argument, and not the least, is that this practice goes so far as to promote bone solidification process, by causing the calcium to attach to the bone, thanks to the small jolts that we give while walking with sticks. This benefit also applies to the back, when walking with a bag, with a reasonable load. A perfect sport to practice during menopause.
Yoga
Besides the strengthening your bone structure, we will want to act on this flexibility. As a neophyte, you may have the impression that there are as many styles of yoga as Sanskrit has words... However, tell yourself that you are spoiled for choice and that the forms of yoga taught in France remain the most accessible.
However, be careful of the received idea that yoga is necessarily soft, painless and zen. It happens that it calls upon particularly engaging postures, or on deep muscles that we are not used to using.
The most targeted for women going through menopause is theHatha Yoga, more commonly known as “the hormone yoga ". Designed by yoga therapist Dinah Rodrigues in the 1990s, it is based on dynamic postures acting on the glands, mainly in the ovaries, thyroid, pituitary gland and adrenal glands.
Its action would be amplified if it is practiced early, before perimenopause, for sessions of around thirty minutes, three times a week. Yin Yoga works specifically onelasticity of ligaments, to gently soften the body.
More broadly, breathing exercises, relaxation and meditation also have beneficial effects for fight against anxiety or low morale. So don’t neglect exercising during menopause.
Good supervision of sports practice
Every time, equip yourself with a sports equipment which will not harm your body and will make you feel comfortable. This particularly applies to the cushioning of the soles of shoes, as well as the height adjustment of walking poles.
For all of these physical practices, the basic rule is to hydrate well before, during and after exercise. This helps keep the body afloat and also prevents cramps and aches.
Also, try not to jump muscle warm-up, nor the stretching at the end of the session. Please note that these must be done within the hour following practice and not beyond, at the risk of straining a muscle. In terms of frequency, listen to what your body tells you, knowing that alternating one or two sports per week may be suitable for most menopausal women.
You're ready to sweat, but not from night sweats this time. Moreover, beyond maintaining the body in good health and to restore self-esteem, sport has a particularly valuable virtue that it would be a shame to avoid: well-being which it provides by releasing endorphin, the happiness hormone!
We pay attention to his perineum!
Taking care of your perineum during sport at menopause is essential to maintain a healthy good pelvic health. At this stage of life, hormonal changes and natural aging can affect muscle tone, making the perineum a crucial element to preserve.
A perineum competent and functional allows, among other things, to:
- support the pelvic organs and avoid organ descent ;
- prevent the onset of urinary incontinence;
- improve sexual function;
- maintain good perineal tone.
Become aware of the importance of the perineum and integrate specific exercises in your daily sports routine helps promote an active, healthy and fulfilling menopause.
Why exercise during menopause?
Menopause is a period in a woman's life when it is particularly important to pay attention to your weight gain.
Control hormonal changes
Indeed, from perimenopause, hormonal fluctuations can influence the distribution of fats in the body. Monitoring your weight can help you maintain a healthy hormonal balance.
Managing your overall health
A healthy weight is also essential for prevent health problems associated with menopause, such as heart disease, osteoporosis and type 2 diabetes.
Adapt your lifestyle
By monitoring weight fluctuations, it becomes easier toadjust your diet, their level of physical activity and their lifestyle habits to maintain a healthy optimal health.
