Strength training is a must for women as we age for these reasons. Here’s why:

Improves Bone Health: Menopause is associated with a decline in estrogen levels, which can lead to decreased bone density and an increased risk of osteoporosis. Strength training helps maintain bone density, reducing the risk of fractures and osteoporosis.

Builds Muscle Mass and Strength: As women age, we naturally lose muscle mass and strength, a condition known as sarcopenia. Strength training helps preserve and build muscle mass, which is crucial for maintaining functional abilities and overall strength.

Improves Metabolic Rate: Muscle mass is metabolically active tissue, meaning it burns more calories at rest compared to fat tissue. By maintaining or increasing muscle mass through strength training, women can help counteract the natural decline in metabolic rate that often accompanies menopause.

Improves Body Composition: Strength training can help shift body composition by increasing muscle mass and decreasing body fat. This is really important during menopause when hormonal changes can lead to an increase in visceral fat, which is associated with a higher risk of metabolic diseases.

Improves joint Health and Mobility: Regular strength training helps improve joint health and enhances mobility and flexibility. This can alleviate joint pain and stiffness that some women experience during menopause.

Improves Cardiovascular Health: Strength training contributes to overall cardiovascular health by improving heart function, reducing blood pressure, and lowering bad cholesterol levels. Since the risk of cardiovascular disease increases after menopause, maintaining heart health is crucial.

I am a big fan of yoga and Pilates for their benefits of physical, mental, and emotional health that can be a big support in helping combat some of the changes that occur during menopause. Here’s why you should consider grabbing that yoga mat:

Physical Benefits

Bone Health: Both yoga and Pilates emphasize weight-bearing exercises, which can help maintain bone density and reduce the risk of osteoporosis, a major concern during menopause.

Flexibility and Strength: Both yoga and pilates are exceilent for mproving flexibility, strength, and muscle tone, which can alleviate joint pain and stiffness, common during menopause.

Balance and Stability: Improving balance and stability helps prevent falls, another critical consideration as bone density decreases.

Pelvic Floor Strengthening: Both yoga and Pilates include exercises that strengthen the pelvic floor, which can help with issues like urinary incontinence that may arise during menopause.

Cardiovascular Health: Regular practice can improve cardiovascular health, helping to manage weight and reduce the risk of heart disease, which increases after menopause.

Mental and Emotional Benefits

Stress Reduction: Who couldn’t benefit from a little reductiongin stress? Yoga and Pilates are wonderful for reducing stress and anxiety through mindful movement, breathing exercises, and meditation. This can help manage mood swings, irritability, and depression associated with menopause.

Improved Sleep: Relaxation techniques and physical activity can improve sleep quality, which is critical during these years for combatting common menopausal issues like insomnia and night sweats.

And if those aren’t reason enough…do it for all of these…

Release of Endorphins: Exercise promotes the release of endorphins, which can improve mood and reduce feelings of depression and anxiety.

Regulation of Cortisol Levels: Both practices help in regulating cortisol levels, the body's primary stress hormone, which can help ease some of the stress-related symptoms of menopause.

Cardio has many benefits to women as we age. Here are a few reasons to lace up the sneakers and get moving:

Heart Disease Risk Reduction

Menopause is associated with a decline in estrogen levels, which can increase the risk of cardiovascular diseases. Regular cardio helps improve heart health by strengthening the heart muscle, improving blood circulation, and lowering blood pressure.

Cholesterol Management: Cardio workouts can help cholesterol levels by increasing the levels of high-density lipoprotein (HDL.aka “good”) and reducing low-density lipoprotein (LDL aka “bad”).

Weight Management Cardio workouts are a great way to burn calories, which helps in maintaining a healthy weight or achieving weight loss. This is particularly important during menopause as metabolic rate tends to slow down. Another major reason to get moving is to help reduce visceral fat.

Bone Health: Out walking? Opt to wear a weiehted vest and reap ihe benefits of strenghting your exoskeleton which will help with your overall bone density, reducing the risk of osteoporosis, a common risk during menopause.

Moving Can Make You Happy: Cardio increases the production of endorphins, which can help alleviate symptoms of depression and anxiety, common during menopause due to hormonal changes.

Cognitive Benefits: Regular cardio has been linked to improved cognitive function and a lower risk of cognitive decline, helping in battling the brain fog.

Sleep Quality: Regular cardio exercise can help improve sleep quality…who doesn’t love that?

Boosts Metabolism: Cardio can help counteract the metabolic slowdown that often accompanies menopause.

Diabetes Prevention: Cardioi helps regulate blood sugar levels, reducing the risk of developing type 2 diabetes, which can be a higher risk during menopause.

Improves Joint Health: Low-impact cardio exercises such as swimming or cycling can help reduce joint pain and stiffness, improving mobility.