Physical activity is good for all ages, but there are some disciplines that are more suitable for women over 50. Here’s what you can do with confidence.
Practicing physical activity is important at all ages but each has its specific physiological conditions and, consequently, the most appropriate sports indications. For a woman, especially after the age of 50, there may come a time when sport can become really essential , not only to keep the body toned and active but also to feel better psychologically.
In this article, we explain why it is particularly important to keep fit in menopause and we will show you which disciplines to practice are most suitable for you.
Why it is important to keep fit in menopause
The physiological hormonal changes at the end of the fertile age also modify the body and the psyche. As a result of the decrease in hormones (estrogen in particular), from the perimenopause phase you have probably learned to deal with:
- hot flashes
- dryness of the skin and mucous membranes
- intimate annoyances
- mood swings
- sleep disturbances .
The progressive decrease in hormonal levels could also affect the physical fitness , burdened by:
- swelling and water retention
- loss of tone
- tendency to accumulate fat on the waist
Because in menopause we tend to gain weight
This set of things, to which is added the natural slowing of the metabolism which, over the years is physiological, could represent fertile ground for gaining weight in menopause .
So, even if you eat a balanced diet at the table, you may find yourself a few extra pounds, especially around the waist. However, it is not a factor common to all women, although it is quite common to gain weight. So this eventuality must be faced with a good dose of willpower, an essential ingredient to counteract laziness but also to regain serenity and good physical shape.
The advantages of exercising in menopause
The menopause is not a disease but an event quite naturally in a woman’s life. Getting to this “stage” in shape and living it serenely as much as possible is fundamental for the quality of your life but also and above all for your health.
Physical activity, in this sense, can help you a lot because:
- increases metabolism
- helps to lose weight
- decreases the intensity of hot flashes
- improves mood because movement promotes the production of endorphins
- promotes a better night’s rest
What are the “sweet” sports you can do in menopause
To “limit the damage” it is important to increase energy expenditure by regularly practicing physical activity (albeit light but constant) in order to help the metabolism and, at the same time, row against “sagging”. Here are some tips on the disciplines you can dedicate yourself to in complete tranquility to heal your physical shape but also to relax your mind and restore your spirit.
But first we remind you that it is important to make choices that are commensurate with your state of health , your physical capabilities and your level of training .
At the same time, however, this should not be an excuse: take time out for yourself, pamper yourself, and listen to your body. Dedicate yourself to activities that make you feel good and you will soon realize the benefits, not only physical but also psychological : it is a fundamental factor in relieving stress .
Now that the warm season has arrived, you can indulge yourself without a doubt:
- Long walks at a fast pace. If you don’t like the idea of going to a gym, take advantage of the warm season to take long walks outdoors as long as it is at a brisk pace. To defeat laziness and boredom you can also organize walking with friends , the important thing is to walk safely, regularly and always keep a good pace. Prefer the early hours of the morning or those after sunset in order to avoid the sun that is too scorching or the heat that is too intense.
- Walking in the sea water. If you love the beach and are lucky enough to live in a seaside town, take advantage of the summer season to take long walks in the water . You must dive to at least mid-calf (preferably up to the knee) and walk for at least 45-50 minutes in the water. If your legs are heavy with swelling and water retention they will immediately benefit from the massaging action of the waves. Avoid too hot hours and remember to always protect your skin even if you have a dark complexion: the sun is bone-friendly but should be taken in moderation and always with a powerful sunscreen.
The beneficial effects of the sun, if taken in the cooler hours of the day and with the necessary precautions, will also help you fill up with vitamin D , essential for absorbing calcium, which your bones have an increased need during this period. also to prevent osteoporosis .
- Swimming. If you are familiar with swimming, nothing better than taking specific courses in the pool to drain excess fluids and speed up the metabolism. If you have always been a water sportswoman, you can take advantage of a nice swim in the sea, perhaps with the help of fins that also help you in the correct movement of the legs.
- If you can’t swim or it seems too tiring to start doing it again, you can sign up for a hydro-bike course : pedaling in water is a very expensive workout in terms of calories and highly effective for firming up the muscles.
Sweet sports specific for menopause
- If you prefer to practice a gentle sport under the guidance of an instructor, sign up for a course of “light” (but no less useful) disciplines such as postural gymnastics or pilates . They are perfect for women after 50 because they do not require intense aerobic effort and “work” effectively on the critical points: deep abdominal muscles ( including the pelvic floor ) and posture.
- Yoga and meditation. Listen to your body and don’t “throw yourself in the gym” just out of a sense of duty: if you feel you need more relaxation, try yoga or mindfulness meditation . These are disciplines that work on psychophysical well-being at 360 degrees. In addition, they help to relax the muscles and this could help you if you have started suffering from ailments such as insomnia and anxiety .
Before starting physical activity, make an appointment with your gynecologist
Ours are only useful tips that you should share with your doctor, to whom you will have to go for a medical examination that certifies your fitness to practice sport , and the gynecologist who must be your main ally during the period before and after menopause. . As in diets and, in general, for any matter that concerns your health, even in sports , do-it-yourself can be more harmful than useful .
Get constantly followed by a gynecologist : it is the simplest move you can take to protect your health and well-being. What’s more: any annoyances and inconveniences that the end of the fertile age could bring with it could limit your movements and even make it difficult to practice sports.
This is the case of Vulvo Vaginal Atrophy , a chronic and progressive pathological condition that affects 1 in 2 women in menopause and that causes the progressive thinning of intimate tissues, making them fragile. So even the simple rubbing with underwear could cause pain or blood loss . In this case it is important not to venture into sports that are not suitable for your case but to follow the advice of the gynecologist also on the kind of discipline to practice.