Sports and Physical Wellness
Reconnect with your body, strengthen it with love, and adapt to its new needs during perimenopause and menopause
Essential Sports Tips
Strength Training
- Train 2-3 times per week with weights
- Focus on compound exercises
- Include core strengthening exercises
- Gradually increase intensity
- Prioritize technique over weight
Sports Nutrition
- Consume protein at every meal (1.2-1.6g/kg)
- Maintain good hydration
- Include calcium and vitamin D
- Eat complex carbohydrates
- Add omega-3 to reduce inflammation
Mental Wellness
- Practice mindfulness 10 minutes daily
- Sleep 7-9 hours for better recovery
- Manage stress with breathing exercises
- Connect with nature
- Celebrate every small achievement
Active Recovery
- Include rest days
- Do dynamic stretching
- Practice yoga or pilates
- Use muscle relaxation techniques
- Listen to your body
Recommended Exercises
Active Walking
30-45 minutes, 5 times per week
Benefits:
Improves cardiovascular health, strengthens bones
Swimming
2-3 sessions of 30 minutes
Benefits:
Complete exercise, low impact
Yoga
3-4 sessions of 45 minutes
Benefits:
Improves flexibility and reduces stress
Strength Training
2-3 sessions of 30-45 minutes
Benefits:
Prevents muscle mass loss
Cycling
2-3 sessions of 30-60 minutes
Benefits:
Strengthens legs, improves endurance
Pilates
2-3 sessions of 45 minutes
Benefits:
Strengthens core, improves posture
Myths and Realities
"After 45 it's too late to start exercising"
False. It's never too late to start. Regular exercise can be initiated at any age and will always bring significant benefits.
Strength training is crucial during menopause
Resistance training helps maintain muscle mass, strengthens bones, and improves metabolism.
"Only cardio helps lose weight in menopause"
Strength training is equally important. It helps build muscle, increasing basal metabolic rate.
Physical activity improves menopause symptoms
Regular exercise can reduce hot flashes, improve mood, and enhance sleep quality.
Suggested Weekly Plan
⚠️ Important
This information is for educational purposes only. Before starting any exercise program, especially during perimenopause and menopause, consult with your doctor. Every woman is unique and may require specific adaptations according to her health condition.