Symptoms of menopause include hot flashes, trouble sleeping, anxiety, painful muscles and sore joints.
The decrease of estrogen levels increases the threat of heart disease and osteoporosis.
Those women who are unwilling to deal with the harmful side-effects of medication often suffer with no hope of relief. However, recent studies have shown that exercise provides an effective treatment and will ease the majority of symptoms. Joint, heart, bone and mental health are the keys to prevention and improvement of symptoms. The more the body moves, the better. Mobility is extremely important to joint health. To optimize performance of joints and muscles, simple exercises work well. Circle the ankles and hands, roll the shoulders, bend the knees and try clenching and stretching the hands. These gentle movements should be performed every day and always prior to any type of more intense exercise. To increase heart health, twenty to thirty minutes of any activity that gets you out of breath, at least three to four times per week, is recommended. An intense workout can be divided into short sessions introduced into the daily routine. Ignore the elevator, take the stairs and increase your pace. Ride your bicycle to work, jump rope, go for a run around the block or dance to a favorite song. These few minutes of exercise add up and provide a healthier lifestyle and improved quality of life. Bone health combats the concerns of osteoporosis and includes the hips, wrists and spine. Using your own body weight, free weights or resistance bands, try exercises such as squats, lunges, press ups or tricep dips. Don’t tackle too much weight. Try lighter weights and higher repetition, and take a day of rest in-between.