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8 benefits of exercise for women in menopause

Menopause is a significant life transition that brings about a range of physical and emotional changes.

As women enter this stage, which typically occurs between the ages of 45 and 55, they may experience symptoms such as hot flashes, mood swings, weight gain, and decreased bone density.

While these changes are natural, they can be challenging to manage. One of the most effective ways to navigate menopause and maintain overall health during this time is through regular exercise.

Let’s explore the numerous benefits of exercise for women in menopause and how it can help improve your quality of life.

Managing weight gain and metabolism

One of the most common concerns during menopause is weight gain, particularly around the abdomen. This is partly due to hormonal changes that slow down metabolism and alter the way the body stores fat.

Regular exercise, especially aerobic activities like walking, running, or swimming, can help counteract this weight gain by boosting metabolism and promoting fat loss.

Strength training is also essential as it helps build muscle mass, which naturally declines with age, further supporting a healthy metabolism.

Reducing the risk of osteoporosis

Bone density decreases during menopause due to a drop in estrogen levels, increasing the risk of osteoporosis and fractures.

Weight-bearing exercises, such as walking, jogging, and resistance training, are particularly beneficial for maintaining bone health. These activities stimulate bone growth and help slow the rate of bone loss, reducing the risk of osteoporosis.

Including exercises that focus on balance, like yoga or Pilates, can also help prevent falls, which are more likely as bone density decreases.

Alleviating menopausal symptoms

Exercise has been shown to help alleviate common menopausal symptoms such as hot flashes, night sweats, and mood swings.

Engaging in regular physical activity can regulate body temperature, improve sleep quality, and reduce the frequency and intensity of hot flashes.

Additionally, exercise promotes the release of endorphins, the body’s natural mood elevators, which can help combat the irritability and mood swings often experienced during menopause.

Improving cardiovascular health

As women enter menopause, their risk of developing cardiovascular disease increases due to changes in hormone levels, particularly the decline in estrogen. Regular exercise is crucial for maintaining heart health during this stage of life.

Cardiovascular activities, such as brisk walking, cycling, and swimming, help improve circulation, lower blood pressure, and reduce cholesterol levels. By strengthening the heart and improving overall cardiovascular function, exercise plays a key role in reducing the risk of heart disease.

Enhancing mental health and cognitive function

Menopause can bring about changes in mood, including increased anxiety, depression, and stress. Exercise is a powerful tool for enhancing mental health by reducing stress levels and boosting mood. Activities like yoga, Pilates, and tai chi combine physical movement with mindfulness practices, promoting relaxation and reducing anxiety.

Moreover, regular exercise has been linked to improved cognitive function and a lower risk of cognitive decline, which is particularly important as women age.

Supporting sleep quality

Sleep disturbances, such as insomnia or frequent waking, are common during menopause. Regular physical activity can help improve sleep quality by promoting relaxation and reducing the time it takes to fall asleep.

While vigorous exercise close to bedtime may interfere with sleep for some, moderate-intensity workouts earlier in the day can help regulate sleep patterns and improve overall restfulness.

Boosting energy levels

Fatigue is another common complaint among women in menopause, often due to hormonal fluctuations and poor sleep quality.

Exercise can help combat this by increasing energy levels and improving overall vitality. Regular physical activity enhances oxygen and nutrient delivery to tissues, which boosts energy production and helps reduce feelings of fatigue.

Even light activities like walking or stretching can have a positive impact on energy levels throughout the day.

Promoting longevity and healthy aging

Exercise is a key component of healthy aging, particularly during and after menopause. Regular physical activity helps maintain muscle mass, bone density, cardiovascular health, and cognitive function, all of which contribute to a higher quality of life as women age.

By staying active, women can enhance their physical and mental well-being, reduce the risk of chronic diseases, and increase their chances of living a longer, healthier life.

In conclusion

Exercise is one of the most effective tools for managing the physical and emotional changes that come with menopause. From maintaining a healthy weight and strengthening bones to alleviating symptoms and improving mental health, the benefits of regular physical activity are vast.

Women in menopause should aim to incorporate a variety of exercises into their routine, including aerobic activities, strength training, flexibility exercises, and mindfulness practices. By staying active, women can navigate this life transition with greater ease, confidence, and well-being.

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!

SANDBAG

Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.

TRX SUSPENSION 

TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.

CROSS-TRAINING

Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!

BARRE

Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.

DANCE 

Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.

RUNNING 

Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

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POWER YOGA

Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.

6-WEEK BRIK BOOTCAMP

Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!

CYCLE

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WHAT IS KAIA FIT?