When a woman enters menopausethe most visible effect is the change of arrangement of body fat. “As long as the estrogen hormonesthe fat is concentrated on the thighs, giving the female figure that characteristic “pear” shape called gynoid», explains the Doctor Serena Del Zoppospecialist in obstetrics and gynecology al Columbus Clinic Center in Milan. «From the onset of menopause, the extra kilos instead begin to accumulate on the belly and moreover there is a reduction of the activity of the metabolism, that is, the body tends to burn fewer calories. That is why at this stage in a woman’s life fare sport is of great help, together with a healthy and balanced diet, not to get fat and keep the whole body healthy.
Sport in menopause: which to do (and which not)
As known, the first risk associated with menopause lies in one decrease in the presence of calcium in the boneswhich leads to their increased fragility and the possible occurrence of osteoporosis. “A regular and moderate physical activity it is then ideal to stimulate the osteoblasts, i.e. the cells responsible for repairing bone tissue», says Dr. Del Zoppo. «In this sense, fitness walking is an excellent activity for a woman in menopause, even more so than running, which always involves micro-traumas. I am instead to avoid contact disciplines or those, such as lo sciwho are at high risk of fractures from possible accidents.
The I swim: «The swimming pool is always good for you, but working in the absence of gravity reduces its beneficial effect on the bones, precisely because the subsequent action of the osteoblasts is not stimulated. Better then all those activities of aquagym that do not stress the joints, but still make you work even in support».
Two more benefits of physical activity in menopause
Playing sports outdoors, not only in the summer, increases exposure to sunlight, which activates the vitamin D productionessential for bone health.
Already in the period preceding menopause there is a decrease in hyaluronic acid in jointswhich thus become more at risk of inflammation. «Also in this case sport represents an excellent antidote», concludes Dr. Serena Del Zoppo. «The advice is always to carry out low-impact physical activity, perhaps even in the gym under the guidance of qualified personnel. In fact, fitness offers various “low impact” disciplines that are good for joint health“.
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Photo by Artem Beliaikin / by cottonbro from Pexels.
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