The benefits of exercise during menopause

Menopause is an important transition period in a woman's life. It comes with hormonal changes that can affect body shape, mood, and overall health. Fortunately, engaging in regular physical activity can help you better navigate this phase and alleviate some of its discomforts.

Maintaining a stable weight and good physical condition

With the decrease in estrogen, metabolism slows down and muscle mass tends to diminish. This phenomenon promotes weight gain, particularly in the abdominal area. Exercise therefore becomes a valuable ally for preserving your figure and avoiding fat accumulation.

Activities like brisk walking, cycling, swimming, or yoga allow you to tone the body and improve flexibility while avoiding injuries. It is advisable to alternate between cardiovascular exercises and muscle strengthening for an optimal effect.

A healthy heart

Menopause increases the risk of cardiovascular disease due to the decrease in estrogen, which plays a protective role for the heart and blood vessels. Regular physical activity of moderate to high intensity helps maintain proper cardiac function and regulate blood pressure.

The WHO recommends that adults practice at least 150 minutes of moderate exercise or 75 minutes of intense exercise per week. The key is consistency: practicing 30 minutes of brisk walking, dancing, or swimming 5 times a week can make a real difference.

Reducing hot flashes and improving mental well-being

Sport stimulates the production of endorphins, often called "happy hormones," which promote a state of well-being and reduce anxiety and stress. Furthermore, some studies suggest that physical activity could decrease the frequency and intensity of hot flashes.

For more support in managing hot flashes, the Héra device from the French start-up Athana offers a natural and effective solution thanks to cryotherapy. By applying a sensation of intense cold to strategic areas of the body, Héra helps reduce body temperature and provides immediate relief.

Which sports should you prioritize?

It is important to choose activities adapted to your level and your preferences. Here are some recommendations:

Nordic walking or hiking: These activities provide excellent cardio-respiratory work while being gentle on the joints. They also promote endurance and muscle tone, while providing general well-being through exposure to nature.

Swimming and water aerobics: These low-impact sports allow for muscle strengthening without straining the joints, thereby reducing the risk of injury. Water offers natural resistance that helps tone the body while relaxing muscles and improving blood circulation.

Yoga and Pilates: These practices are ideal for improving flexibility, strengthening core muscles, and maintaining good postural balance. They also contribute to stress reduction and improved breathing, which are essential aspects for better living through menopause.

Strength training and resistance exercises: Essential for preserving bone density and preventing osteoporosis, these exercises also strengthen muscle mass and help maintain good posture. Resistance work also helps stimulate the metabolism and improve weight management.

If you are resuming physical activity after a long period of inactivity, take it gradually and seek advice from a healthcare professional.

Exercise is a powerful ally for better living through menopause. It helps regulate weight, protects the heart, improves mood, and can even alleviate hot flashes. Combined with innovative solutions like the Héra device, it allows you to navigate this period with more comfort and serenity.

To discover more tips and solutions, download our complete guide to managing hot flashes available on our website: www.athana.shop