Hot flashes, night sweats, and mood swings are just a few of the menopause symptoms women face. But they don’t have to be this way! Menopause is not a sentence-you can help manage your symptoms. One way to deal with this is to exercise. Exercise releases endorphins, which makes you feel better mentally, as well as estrogen, which helps with hot flashes, vaginal dryness, and other menopause symptoms.
To help you feel better today, here are some exercises.
1. Exercises for a Good Night’s Sleep
You can improve your sleep quality by staying active during the day. If you are having trouble falling asleep, try simple exercises that will help you prepare for sleep.
- Massage your feet and hands
- Stretch out your neck and back
- Do a few abdominal crunches to release any tension in your stomach
- Try doing yoga stretches with deep breathing exercises
- Relax by reading a book before bed
- Take a warm bath or shower before bed
2. Exercises for Hot Flashes
Hot flashes are one of the most common menopause symptoms. Fortunately, there are plenty of ways to manage them. One way is to exercise. Exercising releases endorphins, which can help relieve stress and reduce hot flashes, as well as mood swings and night sweats. Exercise releases estrogen in the brain as well, which will help you deal with menopause symptoms such as hot flashes and vaginal dryness.
Yoga, walking outside, and cycling on a stationary bike indoors (if you prefer) are all known to relieve hot flashes. Exercises like these are great for cardio benefits as well as helping with hormone balance. The key is working up a light sweat: just enough to release endorphins without feeling fatigued or overheated. If you’re not at home or if it’s too cold outside for outdoor walks or cycling, try doing these exercises in your living room with some simple household items:
- 20-minute morning walk
- 10-minute stretch
- 7-minute vigorous walk
- 20-minute evening walk
- 15 minutes sitting up straight on the floor
- 10 minutes standing up straight on the floor
3. Exercises to Fight Depression
Psychologists suggest that people with mood disorders, such as depression, use physical activity as a way to release endorphins in their brains. Endorphins provide a natural high that can help you feel better mentally. Exercise can also help reduce hot flashes and vaginal dryness, as estrogen is released in the brain when you exercise.
Knowing the many benefits of exercise for women going through menopause, you may wonder where to begin.
Start by finding an exercise routine you will enjoy and follow daily. You don’t need a gym membership or expensive equipment to get the benefits of exercise. All you need is your body and a few minutes each day.
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