The Power of Daily Movement: Elevating Mood, Building Lean Muscle, and Strengthening the Heart
Daily movement is an essential component of a healthy lifestyle, especially during menopause. Engaging in regular physical activity can elevate your mood, build lean muscle, promote heart health, and keep your bones strong. In this chapter, we will explore the many benefits of exercise and how it empowers and creates positivity in all areas of life.
“Exercise is a celebration of what your body can do, not a punishment for what you ate.”
- Unknown
Mood Elevator
Exercise is a natural mood enhancer that stimulates the production of endorphins, which are the “feel-good” chemicals in the brain. As you move, these endorphins help reduce
stress, anxiety, and depression, leaving you feeling happier, more energized, and emotionally balanced.
Heart Health Creator
Cardiovascular health is crucial during menopause, as hormonal changes can increase the risk of heart disease. Engaging in regular aerobic exercise, such as brisk walking, swimming, or cycling, strengthens the heart and improves circulation, ultimately reducing the risk of heart- related issues.
Empowerment and Positivity
Exercise empowers and promotes positivity by helping you feel more confident and capable in your body. As you gain strength, flexibility, and endurance, you’ll experience a greater sense of self-efficacy and accomplishment that carries over into other areas of your life.
Bone Strength
Bone density naturally decreases during menopause, increasing the risk of osteoporosis. Weight-bearing exercises, such as walking, jogging, or resistance training, help stimulate bone growth and maintain bone density, thus supporting long-term skeletal health.
In this chapter, we will delve deeper into the benefits of exercise during menopause and provide practical tips for creating a workout routine that supports your physical, emotional, and spiritual well-being. By committing to daily movement, you’ll be investing in your health, happiness, and overall quality of life during menopause and beyond.
Moving Your Body for Better Health Benefits of Exercise During Menopause
Exercise offers numerous benefits during menopause, including:
Improved bone density – Weight-bearing and resistance exercises help maintain and even improve bone strength.
Enhanced mood – Physical activity releases endorphins, which can alleviate stress and improve mood.
Better cardiovascular health – Regular exercise can lower the risk of heart disease, which increases after menopause.
Favorite Exercises for Menopause
Some exercises I found particularly beneficial during menopause include:
Yoga – Increases flexibility, strength, and balance while promoting relaxation and stress relief.
Pilates – Builds core strength and improves posture, which can help alleviate menopause-related back pain.
Strength training – Helps maintain and build lean muscle mass, supporting overall health and metabolism.
Cardio – Activities like walking, cycling, or swimming can improve cardiovascular health and help manage weight.
Creating a Personalized Workout Routine
Develop a workout routine tailored to your needs and preferences by incorporating a mix of the exercises mentioned above. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises at least twice a week.
Staying Motivated
To stay motivated, consider finding a workout buddy who shares your interests and can help hold you accountable. And remember, a post-workout mimosa with a friend can be a fun and relaxing way to reward yourself for your efforts!
Lean Muscle Builder (The Most Important!)
Maintaining lean muscle mass becomes increasingly important as we age and experience hormonal changes during menopause. Regular exercise, particularly strength training, helps build and preserve lean muscle mass, which is essential for overall health, metabolism, and functional independence.
As mentioned earlier, maintaining lean muscle mass is crucial during menopause for several reasons:
Metabolism – Lean muscle mass helps maintain a healthy metabolism, which can prevent unwanted weight gain.
Balance and stability – Strong muscles help improve balance and reduce the risk of falls and injuries.
Functional fitness – Maintaining muscle mass allows you to perform everyday tasks with ease and independence.
Bone Loss, Protein, and Their Role in Menopause
Bone loss is a common concern during menopause, as declining estrogen levels can lead to decreased bone density and an increased risk of osteoporosis. Adequate protein intake is vital for maintaining strong and healthy bones.
Why Protein Matters
Bone structure – Protein provides essential amino acids that serve as building blocks for bone tissue.
Calcium absorption – Adequate protein intake can help enhance calcium absorption, which is necessary for bone health.
Hormone production – Protein is needed for the synthesis of hormones, including those that regulate bone formation and resorption.
To ensure you’re getting enough protein, include a variety of protein-rich foods in your diet, such as lean meats, fish, eggs, dairy products, legumes, nuts, and seeds.
Incorporating these tips and strategies into your daily life can help you navigate menopause with greater ease, improved health, and a stronger, more resilient body.
