“Exercise in menopause minimizes risks and symptoms”

The cardiologist José Abellán, in collaboration with Raquel Barrachina, a coach specialized in women and pelvic floor, wanted to share on their social networks a guide on how physical exercise can become a great ally for women during menopause.

“Exercise in menopause minimizes risks and symptoms,” said the doctor how hormonal changes, especially estrogen drop, directly impact bone, muscular and cardiovascular health.

During menopause and its previous stage, perimenopause, the body experiences notable transformations: from emotional, stifling, insomnia and joint pain, to loss of libido, vaginal dryness and weight gain.

According to the expert, these symptoms not only affect the quality of life, but also increase the risk of diseases such as osteoporosis, hypertension, stroke and infarction. Therefore, he insists that adequate physical activity is “fundamental” to counteract these effects.

However, not any type of exercise is effective. “Cardio or swim is not enough,” he explained, since, although they improve cardiovascular resistance, they do not protect the bones or preserve muscle mass.

In this sense, José Abellán recommended incorporating strength and impact routines 2 to 3 times per week, using weights, elastic bands, body weight itself and exercises with controlled jumps. Sarcopenia, what is known as the progressive loss of muscular mass, also increases cardiovascular risk, so maintaining active muscles is key.

For both experts, the ideal routine combines strength, impact, cardio (2 to 4 times per week), mobility and pelvic soil exercises. All this can be integrated into a single session, starting with Core warming and work, through a circuit HIIT or high intensity, to end up returning to calm.