{"id":11602,"date":"2024-08-21T09:00:09","date_gmt":"2024-08-21T09:00:09","guid":{"rendered":"http:\/\/medexperts.pro\/?p=11602"},"modified":"2024-08-21T09:23:52","modified_gmt":"2024-08-21T09:23:52","slug":"exercise-tips-for-women-entering-menopause","status":"publish","type":"post","link":"https:\/\/medexperts.pro\/?p=11602","title":{"rendered":"Exercise Tips for Women Entering Menopause"},"content":{"rendered":"
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Your body changes during the menopause transition. So should your fitness routine.<\/p>\n

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When Alison Gittelman turned 49, she found that she couldn\u2019t run as fast or as long as she had before. She was an experienced marathoner and triathlete, but suddenly, as she entered menopause, her heart rate was unusually elevated while running. Her joints hurt. She gained weight. She started experiencing debilitating menstrual cramps.<\/p>\n

\u201cI hadn\u2019t anticipated this at all,\u201d said Ms. Gittelman, now 51. \u201cI thought I would breeze through menopause.\u201d<\/p>\n

Soon, Ms. Gittelman realized that she had to adjust her exercise routine. She started to run less and rededicated herself to strength training and mobility exercises.<\/p>\n

Whether you work out regularly or you\u2019re just building a fitness habit, exercise can feel harder as you reach menopause, which typically occurs in your 40s or 50s<\/a>. But that doesn\u2019t mean you should hang up your sneakers. \u201cExercise can be a tool to build up your resilience to the shifts that are going to happen,\u201d said Dr. Alyssa Olenick, an exercise physiologist who studies metabolism and menopause.<\/p>\n<\/div>\n<\/div>\n

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In your mid-40s, your ovaries start producing less estrogen and other reproductive hormones. This transitional phase, called perimenopause, lasts between four and eight years on average. Then, your estrogen plummets.<\/p>\n

Beyond regulating reproductive function, estrogen plays an important role in preserving muscle mass and in protecting the heart, blood vessels, metabolic function and bone health. With less estrogen circulating in the body, a woman\u2019s risk for diabetes and cardiovascular disease increases. Bone density declines too, leaving women at greater risk for fractures and osteoporosis.<\/p>\n

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Your body changes during the menopause transition. So should your fitness routine.When Alison Gittelman turned 49, she found that she couldn\u2019t run as fast or as long as she had before. She was an experienced marathoner and triathlete, but suddenly, as she entered menopause, her heart rate was unusually elevated while running. Her joints hurt. She gained weight. She started experiencing debilitating menstrual cramps.\u201cI hadn\u2019t anticipated this at all,\u201d said Ms. Gittelman, now 51. \u201cI thought I would breeze through menopause.\u201dSoon, Ms. Gittelman realized that she had to adjust her exercise routine. She started to run less and rededicated herself to strength training and mobility exercises.Whether you work out regularly or you\u2019re just building a fitness habit, exercise can feel harder as you reach menopause, which typically occurs in your 40s or 50s. But that doesn\u2019t mean you should hang up your sneakers. \u201cExercise can be a tool to build up your resilience to the shifts that are going to happen,\u201d said Dr. Alyssa Olenick, an exercise physiologist who studies metabolism and menopause.In your mid-40s, your ovaries start producing less estrogen and other reproductive hormones. This transitional phase, called perimenopause, lasts between four and eight years on average. Then, your estrogen plummets.Beyond regulating reproductive function, estrogen plays an important role in preserving muscle mass and in protecting the heart, blood vessels, metabolic function and bone health. With less estrogen circulating in the body, a woman\u2019s risk for diabetes and cardiovascular disease increases. Bone density declines too, leaving women at greater risk for fractures and osteoporosis.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and\u00a0log into\u00a0your Times account, or\u00a0subscribe\u00a0for all of The Times.Thank you for your patience while we verify access.Already a subscriber?\u00a0Log in.Want all of The Times?\u00a0Subscribe.<\/p>\n","protected":false},"author":1,"featured_media":11604,"comment_status":"close","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-11602","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/11602","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11602"}],"version-history":[{"count":2,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/11602\/revisions"}],"predecessor-version":[{"id":11605,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/posts\/11602\/revisions\/11605"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=\/wp\/v2\/media\/11604"}],"wp:attachment":[{"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11602"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11602"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medexperts.pro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11602"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}