4 Types of exercise at menopause to lose weight

Apart from keeping the body healthy, exercise can also be useful to avoid gaining weight that exceeds the ideal portion. This also applies to women who experience menopause. Especially at this time, a woman is prone to gain weight. So, what types of exercise during menopause can help you lose weight?

Why is exercise important for menopausal women?

A woman begins to experience menopause when her menstrual cycles have stopped in 12 months. Just before menopause (perimenopause) and when menopause occurs, physical changes may occur. One of the changes that will be experienced is a sudden weight gain.

This can happen because women tend to lose muscle mass and gain belly fat at menopause. Therefore, exercise for menopausal women is very important to prevent more drastic weight gain.

In addition to losing weight, exercise in menopausal women is also important for maintaining a healthy body, including:

Reducing the risk of cancer.
Strengthens bones.
Reducing the risk of getting various diseases.
Improve mood or mood.

Exercise during menopause that can help you lose weight

To be able to lose weight, menopausal women need at least 4 hours to more per week. The older a menopausal woman is, the longer exercise is needed to lose weight.

However, a long time to exercise is not the only factor that can maximize weight loss. What sports to do is more important than how long the exercise is carried out.

Here are some types of exercise that women can do at menopause to lose weight.

1. Cardio

Cardio or so-called aerobics is an activity that can increase heart rate and lung work more than usual. Some of these types of activities, such as walking, jogging, cycling, swimming and dancing.

Cardio can burn calories that help with weight loss, including for menopausal women. Even through this exercise, the risk of diseases that may occur during menopause, such as heart disease and osteoporosis, can be prevented.

As a beginner, do light cardio exercise, such as walking for 10 minutes per day. Gradually, increase the intensity and type of cardion.

2. Strength training

Strength training is the most effective exercise for changing body shape, reducing belly fat, and building muscle tissue. This is necessary for menopausal women to help slow bone fragility (osteoporosis).

Strength training exercises can be performed by lifting heavy equipment or resistance pipes. Use easy machines first and increase weight slowly.

Do this strength training exercise twice a week. To get maximum results, menopausal women are advised to use the help of a trainer. It is also important to prevent injury.

3. Circuit Training

Circuit training is a sport that combines aerobic and strength training. This type of exercise is very effective at burning calories so that it can lose weight in menopausal women.

If you haven't exercised in a long time, do it circuit training for the beginner level. Gradually increase to a higher level on circuit training. Start with once a week in doing this exercise.

4. Yoga

Gaining weight in menopausal women can be stressful. Therefore, yoga is needed to train breathing, release stress, and focus on the present moment.

Yoga can be done at any time. In order to lose weight optimally, yoga can also be done in conjunction with aerobics, strength training, or other sports.

Doing exercise is indeed important for weight loss for women during menopause. However, exercise must be accompanied by the consumption of healthy and low-calorie foods, as well as adequate and quality sleep.