I keep banging on about the importance of incorporating strength training into the lives of my female patients, especially if they are going through perimenopause or menopause.
But why?
Menopause brings significant hormonal changes, particularly the decline in oestrogen, which can negatively impact bone density, muscle mass, and joint health. These changes often lead to joint pain and musculoskeletal issues. Strength training, a form of exercise that involves resistance of free weights, gym machines or resistance bands to improve muscle strength, endurance, and size, can offer transformative benefits for menopausal women.
1. Improved Joint Stability and Reduced PainStrength training strengthens the muscles surrounding joints, providing better support and stability. This reduces strain on the joints, alleviating pain and improving mobility. Stronger muscles absorb more impact, which can be particularly beneficial for women with arthritis or other joint-related conditions.
2. Enhanced Bone DensityOsteoporosis is a common concern for menopausal women, as reduced o
estrogen levels accelerate bone loss. Weight-bearing exercises such as strength training stimulate bone formation, helping to maintain or even increase bone density. This reduces the risk of fractures and improves overall skeletal health.
3. Muscle Maintenance and GrowthMenopause is often accompanied by sarcopenia, the age-related loss of muscle mass. Strength training counters this by promoting muscle growth and maintaining functional strength, which is essential for daily activities and preventing injuries.
4. Improved Posture and BalanceStrong muscles, particularly in the core and back, contribute to better posture and balance. This not only reduces the likelihood of falls but also mitigates musculoskeletal pain caused by poor alignment and muscle loss.
5. Boosted Mental and Emotional HealthExercise releases endorphins, natural painkillers that improve mood and reduce stress. Strength training also fosters a sense of accomplishment and control, which is especially valuable during the challenges of menopause.
Comments