Get Moving!

^{hide-1hide-2hide-3hide-4}

Physical exercise has many benefits for our health, but let's start this article by listing those specific to women during perimenopause and post-menopause.

• Prevention of weight gain and abdominal fat
• Reduced risk of cancer
• Bone strengthening
• Reduced risk of heart disease and type 2 diabetes
• Decreased anxiety and/or depression
• Improved sleep quality

"But I don't have time to exercise"

Are you sure? Most research shows that practicing at least 30 minutes of moderate aerobic exercise is enough to make a difference in sleep quality that very same night! So don't worry, it usually doesn't take months or years to achieve this benefit.

"But I have a medical condition that prevents me from exercising"

Nowadays there are different types of physical exercises that adapt to all ages and conditions, while still providing all the benefits we've already mentioned. Before making a final decision, talk to a healthcare professional you trust and analyze the possibilities. Believe me, the physical and mental gains you'll experience during this process will be very significant.

"Can I exercise at any time?"

Yes, but be careful with physical activities too close to bedtime, as they can disrupt your sleep. This doesn't mean you necessarily need to exercise in the morning. Exercising in the evening is also possible as long as you respect certain conditions:

• Aerobic exercise causes the body to release endorphins: these chemicals can create a level of brain activity that keeps some people awake. In this case, the recommendation is to exercise at least 1 to 2 hours before going to bed (or 4 hours if you tend to get very restless), allowing time for endorphin levels to drop and for the "brain to calm down."
• As for the increase in body temperature, this depends on the intensity level of the physical activity, but temperature usually drops after 30 to 90 minutes. This decline actually helps you fall asleep.

"What exercises are most recommended for me?"

The best exercise is the one that works for you. Some women will identify with strength training while others will prefer a zumba class, for example. Our specialist, Dr. Laura Castro, recommends water sports, especially swimming. Give it a try ;)

What matters is that you keep moving. Experiment and invest in whatever best aligns with your current lifestyle.

And if you prefer to start slowly and within the comfort of your home, here are some tips:

• There are several YouTube channels with quick workouts to do at home, for all tastes, ages, and intensity levels. Give them a try.
• If you live somewhere with stairs, they can be a great ally: go up and down the stairs until you feel your heart rate increase.
• Start with short walks—even walking around your apartment complex or around the block counts.
• Set goals, but be realistic. Instead of "I'm going to exercise more," start with "I'm going to exercise for 10 minutes today."
• Remember that persistence is important, but starting over is always possible. So you don't need to feel guilty when you can't exercise.

Once you get into the rhythm, try exercising for longer periods. After all, the benefits only multiply according to the dedication and intensity of your workout.

"But I don't like/I'm too lazy for physical exercise"

This is very common due to the lack of habit most people have of not exercising, but think about it: aren't there days when you're too lazy to make dinner? Or even to shower when it's cold? You don't stop doing these activities simply because you don't feel like it, right?

It's the same with physical exercise.

You need to exercise because it's good for your health and it's also an act of self-love. Go even when you're lazy, unmotivated, or even angry, but go. No excuses.