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Best Exercises to Alleviate Menopause Symptoms

Best Exercises to Alleviate Menopause Symptoms

Menopause is the end of menstruation when a woman hasn’t had a period in over a year. During the year leading up to and during menopause, women can have a number of symptoms that can be uncomfortable and disruptive.

At McDowell Mountain Gynecology in Scottsdale, Arizona, Rachel Spieldoch, MD, is a skilled and experienced gynecologist who can help you with your women’s health care needs — including your menopause symptoms. Schedule your appointment today to let Dr. Spieldoch help you feel better and get back to doing the things you need and want to do. 

What is menopause?

Menopause is when a woman stops having menstrual periods. Although women may occasionally miss a period, menopause is defined as a full 12 months without menstruation. For most women, this occurs in their 40s or 50s, but that can vary widely.

If a woman has a hysterectomy (removal of the uterus), then this triggers menopause to begin. Menopause causes a decrease in hormones that typically results in some uncomfortable symptoms that can seriously impact your health and mood. 

What are the symptoms of menopause?

The experience of menopause varies from woman to woman, but it can lead to a number of symptoms, including:

These menopause symptoms can affect your body and your mood, as well as your daily functioning. Menopause can also impact your relationships, especially intimate ones. Dr. Spieldoch helps you find treatment options that work for you, and she’s found that lifestyle changes such as exercise can help you feel better.

What exercises are the best?

Exercise is an important part of menopause management. It can help alleviate symptoms and keep you healthy, flexible, and resilient. Dr. Spieldoch helps you plan an exercise routine that addresses your mental and physical symptoms. She might suggest that you:

Get in the pool

A number of water-based exercises can give you a great workout while being gentle on your joints. In addition to swimming, the support of the water can allow you to do high-impact exercises like aerobics without joint pain.

Hit the dance floor

Dancing can be a fun way to get exercise without feeling like you’re doing a serious workout. There are many kinds of dancing that you can do with or without a partner, including line dancing, salsa, and ballroom dancing. 

Lift some weights

The changes your body goes through during menopause include a decrease in estrogen, which can cause bone loss. In addition to increasing calcium intake, weight-bearing exercises such as lifting weights promote bone strength. 

Take a yoga class

In addition to providing great exercise, yoga can soothe your spirit and calm your mind. Yoga has been found to decrease hot flashes and improve mood. You can either join a yoga class to make friends and keep you motivated or learn the poses and do them yourself at home.

Learn how to do Kegels

Kegel exercises are a way to strengthen the muscles in your pelvic floor, which provides support to your bladder, uterus, rectum, and small intestine. Strengthening your pelvic floor prevents incontinence. Learning how to do these exercises takes practice, but you can do them anywhere without anyone knowing.

Menopause can bring symptoms that make you feel uncomfortable and distressed. You don’t have to get through it alone. A number of treatment options can ease your symptoms, including lifestyle modifications such as exercise.

To get help with managing your menopause symptoms, call Dr. Spieldoch at McDowell Mountain Gynecology in Scottsdale, Arizona, or use our online booking tool today.

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