The benefits of sports during menopause

THE BENEFITS OF SPORTS DURING MENOPAUSE

Menopause causes hormonal changes that can affect the change of silhouette. The practice of physical activity can therefore limit the weight gain and preserve the muscular capital of the woman.

Regular physical activity and practiced outside of any contraindication, plays a major role on cardiovascular risk factors. This positive point is particularly interesting since the menopause causes the gradual cessation of the manufacture of estrogens which have a protective effect with regard to the cardiovascular risk.

Finally, mood disorders that can occur during menopause can be alleviated by practicing a sporting activity. Indeed, during and after physical activity, the brain produces endorphin, a hormone that causes a sense of well-being.

WHO (World Health Organization) recommends that adults engage in moderate-intensity physical activity of at least 150 minutes per week , or intense physical activity of at least 75 minutes per week , or an equivalent combination of Moderate to severe physical activity.

The intensity of different forms of physical activity varies from person to person. To be beneficial in terms of cardiorespiratory endurance, all activities must be performed in increments of at least 10 minutes.

WHICH PHYSICAL ACTIVITIES PREFER?

The practiced sport must meet your desires but also your needs. The list of disciplines is large and it is not always very easy to select the one that will suit you best.

At this time of life, it is particularly interesting to develop and maintain a solid bone skeleton. The solution is then to alternate the sports carried (bike, swimming...) and sports with low impacts (walking, Nordic walking), then consider after several months the running or the jump rope.

Women practicing only sports (swimming, cycling) should consider at least once a week the practice of sports with impacts on the ground (hiking, running, Nordic walking).

For novices, the resumption of a sporting activity must be done smoothly. After a period of inactivity, the body has become accustomed to a certain inactivity, so it must be prepared for recovery. It is also advisable to talk to your doctor beforehand.

Opt for outdoor sports: the sun stimulates the production of vitamin D, which helps the body better absorb calcium from food!

Source: Lescuyer Laboratory