Best exercises for menopausal women: Try yoga, swimming, walking to boost heart health, lower blood pressure
Women's health: Exercise helps manage weight, lowers blood pressure, improves cholesterol levels, and enhances overall heart function. Including a variety of exercises into a daily routine can significantly contribute to maintaining a healthy heart and overall well-being during menopause. Here are 8 exercises that can help you stay healthy.
As women enter menopause, their risk of heart disease often increases due to hormonal changes, particularly the decline in oestrogen levels. This stage of life brings various physiological changes that can impact heart health. Engaging in regular physical activity is a powerful way to mitigate these risks and support cardiovascular wellness. Exercise helps manage weight, lowers blood pressure, improves cholesterol levels, and enhances overall heart function. Incorporating a variety of exercises into a daily routine can significantly contribute to maintaining a healthy heart and overall well-being during menopause. Prioritising fitness is essential for reducing the risk of heart disease as women age. Here are eight exercises that can help menopausal women reduce their heart disease risk, according to gynaecologist and obstetrician Shardha Arora from Gunjan Fertility Centre, Ambala. (Image: Canva)
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Brisk walking: Walking at a fast pace is a simple and effective cardio exercise that improves heart health. It helps lower blood pressure and cholesterol levels and improves circulation. Aim for at least 30 minutes a day to strengthen the cardiovascular system without placing too much strain on the joints. (Image: Canva)
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Swimming: Swimming is a full-body, low-impact exercise that boosts heart health by increasing lung capacity and improving circulation. It’s especially beneficial for menopausal women as it builds endurance and strengthens the heart without adding stress to the joints or bones, which can become more fragile during menopause. (Image: Canva)
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Cycling: Cycling, whether outdoors or on a stationary bike, is another cardiovascular exercise that supports heart health by lowering blood pressure and improving cholesterol levels. Regular cycling also helps with weight management, an important factor in reducing heart disease risk during menopause. (Image: Canva)
Yoga: Yoga can help lower the risk of heart disease by reducing stress, which is a contributing factor to heart issues. Gentle yoga practices, such as Hatha or restorative yoga, enhance flexibility, improve breathing, and reduce blood pressure, promoting overall cardiovascular health. (Image: Canva)
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Strength training: Including strength training in a workout routine helps build muscle, improve metabolism, and strengthen bones, all of which are crucial during menopause. Resistance exercises like lifting weights or using resistance bands can lower the risk of heart disease by improving heart function and reducing body fat. (Image: Canva)
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Pilates: Pilates strengthens core muscles, improves posture, and promotes balance, but it also benefits heart health. It’s a low-impact exercise that can be tailored to individual fitness levels, helping menopausal women stay active while maintaining a healthy heart. (Image: Canva)
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Dancing: Dancing is a fun way to get your heart pumping. Whether it’s Zumba, ballroom, or even freestyle dancing at home, this aerobic activity improves cardiovascular fitness, reduces stress, and helps control weight, all of which reduce the risk of heart disease in menopausal women. (Image: Canva)
Interval training: High-Intensity Interval Training (HIIT) involves alternating between short bursts of intense exercise and periods of rest. This type of workout can improve cardiovascular health, boost metabolism, and burn fat more efficiently than steady-state cardio, making it a great option for menopausal women looking to protect their hearts. (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
