Improve the Benefits of Hormone Replacement With These 4 Exercises | Allure Medical

Improve the Benefits of Hormone Replacement With These 4 Exercises

Natalie Buscemi Healthy Living, Hormone Replacement

Find more energy, more motivation, and a better quality of life with HRT and exercise. 

It’s no secret that regular exercise is essential to staying fit and healthy, and it’s even more important for women approaching menopause and after.  The problem is that exercise gets harder as we get older, not only because of life’s responsibilities, but also because aches and pains set in, and we’re not always sure what kind of exercises we should be doing.  

 Just as Hormone Replacement Therapy (HRT) combines multiple hormones to create a balanced treatment for your body’s optimal health, combining it with regular exercise will not only enhance the benefits of HRT, but also your overall health and quality of life. 

 According to the Mayo Clinic, there are four specific types of exercises that will not only keep you moving, but also help you maintain bone mass and strength and maintain a healthy weight, two factors that are so important after menopause. 

Aerobic Activity 

Endurance exercise promotes heart and lung health, and it’s one of the surest ways to control weight gain. Light to moderate intensity aerobic exercise for a prolonged duration increases your capacity to use oxygen, which improves cardiovascular fitness. Regular aerobic activity has been linked to many health benefits, including lower blood pressure and improved cholesterol, as well as a reduced risk of heart disease, type 2 diabetes, and certain types of cancer.  

 

Examples of aerobic exercise include:

  • brisk walking
  • jogging
  • cycling
  • swimming

Strength Training  

As we grow older, and oftentimes more sedentary, we begin to lose muscle mass and muscle strength at an alarming rate. Strength training after the age of 50 is more important than ever to combat muscle loss and maintain a strong and healthy body that is less prone to injury and illness. Incorporating strength exercises into your routine will help build and maintain muscle mass, improve bone density, and reduce weight.  

 

 Examples of strength training include: 

  • moderate weight lifting
  • body weight exercises like plank, pushups, and squats
  • stability ball exercises.  

Stretching and Mobility  

It’s a known fact that we slow down as we get older. Simple day-to-day activities become more taxing and challenging, which is why flexibility is just as important to maintaining strength and mobility as aerobic and strength training. Stretching and mobility exercises improve posture, allows greater movement in your joints, releases tension in the muscles, relieves lingering soreness, and reduces stress and menopause-related symptoms.  

 

Examples of stretching and mobility include:

  • deep breathing
  • stretching
  • yoga exercises
  • exercises to improve muscle and joint function.  

Stability and Balance 

The risk of falling increases with age, which is why stability and balance training is one of the most important elements of your exercise routine. Our body’s ability to detect gravity and promote balance and stability decline as we get older, and it’s up to us to combat those forces and improve balance to prevent falls. Balance exercises improve strength  

 

 Examples of stability and balance exercises include:

  • foot taps
  • head rotations
  • standing marches
  • single-leg stands
  • walking heel-to-toe

 

To top it off, all of these exercises promote mental health, which is extremely important when it comes to managing the symptoms of menopause and aging well. Incorporating each of these elements into your regular exercise routine will help turn back the years on your body and enable you to maximize the benefits of HRT. Combining the two helps fight off age-related diseases through promoting bone health and heart health, and will put you well on your way to not only improved fitness but also increased stamina for daily activities.  

 

If you want to learn more about the benefits of Hormone Replacement Therapy and how it can improve your life, click here. 

 

In Health, 

 

 

 

 

Shana Loggins 

Nutritionist