This habit can reduce the symptoms of menopause such as weight gain, mood swings

From mood swings to sleepless nights, menopause strikes women with a host of disappointing and often worse symptoms.

Women go to great lengths to manage these challenges, turning into hormone therapy, medications and alternative treatments such as acupuncture and hypnosis.

But some fitness experts say there is another daily habit that can make a change in change of play.

“While cardiovascular exercise is useful in every stage of life, during this transition, it plays a critical role in maintaining health, energy and general quality of life,” said Rachel Vaziralli, director of fitness design at Orangeeryory Fitness, The Post told The Post.

When it comes to menopause, failure to grind your heartbeat is not just a lost opportunity for a better gym – can lead to serious health consequences.

“Cardio becomes even more essential during perimenopause and menopause as the body undergoes hormonal changes that increase the risk of heart disease, weight gain, insulin resistance and mood swings,” Vaziralli said.

Cardio can also help slow down the natural fall of the cardiovascular fitness that occurs with age.

“In OrangeTheory, we note that women in the stages of perimenopause and menopause involved in regular cardiovascular training often exhibit a higher aerobic condition than their age -less active peers,” said Dr. Brittany Leboeuf, an applied practitioner physiologist and research scientist in the fitness chain.

Beyond physical benefits, cardio can also provide great mental health benefits, which is especially important as “change” can throw your emotions from the stroke.

“Regular physical activity can help alleviate stress, anxiety and depressive symptoms, which can intensify during menopause due to hormonal fluctuations,” Lboeuf said.

How to adjust your drills during menopause

To maximize the benefits of your workouts, women who go through menopause should aim at least 150 minutes of moderate intensity aerobic exercises or 75 minutes of powerful intensity exercises each week, according to Leboeuf.

“Activities such as fast walking, cycling, swimming or dancing are excellent opportunities to meet these guidelines while supporting heart health and metabolic function,” she said.

But cardio is not the only key – the combination of different types of exercises can also help treat specific menopausal symptoms.

“[A] Combining strength training, cardiovascular exercises and mobility work can help manage menopause symptoms, such as fatigue, mood swings and joint pain, ”Vaziralli said.

Beyond menopause

Cardio is not just useful during menopause; It can also reduce the risk of health issues that women often face after transition.

“A well -rounded exercise routine that involves training of strength, cardio work and mobility can help alleviate common post -menopausal disturbances, such as bone loss, muscle fall, joint discomfort and decrease in balance,” Vaziralli said.

Interval-based cardio exercises, such as routine, cannon and floor circuits-such as those offered in orangeeryory-also improve heart health, metabolism and the body’s ability to regulate blood sugar levels.

“These structured, science -backed workouts offer an effective way to include all these elements in one session,” Vaziralli said.

Consistency is essential

“Consistency matters more than perfection,” Vaziralli said. “Even the shorter exercises make a change and active stay regularly gives the best long -term benefits.”

But remember, during perimenopause and menopause, the levels and symptoms of your energy can fluctuate, so Vaziralli said it is important to give yourself a grace if you need a day of rest.

And, of course, “combining exercise with balanced nutrition, stress management and quality sleep will help optimize results and improve well -being during this transition,” she said.