Performing this exercise is key during menopause

The Traumatology specialist Cristina Fernández-Valenciaa professional at Hospiten Roca, has highlighted the benefits of regular exercise during menopause and, especially, strength trainingsince it improves muscle and bone quality, in addition to reducing blood pressure and controlling insulin sensitivity.

“Regular exercise is key to preventing sarcopenia, which occurs when muscle mass is lost.. In addition, it contributes to improving bone density, strengthening bones and reducing the risk of osteoporosis,” commented the doctor.

Fernández-Valencia wanted to delve deeper into strength exercises, which activate mechanical tensionwhich reduces muscle damage and metabolic stressthe main causes of muscle hypertrophy or muscle growth.

Likewise, he has highlighted that they help well-being, since with their practice hormones are released such as adrenaline, norepinephrine and endorphins, which increase glucose, blood flow and resistance, while the nervous system responds with faster and more efficient communication and the body adapts to eliminate cellular waste and improve performance.

How often should you do this exercise?

Once all the benefits are known, the doctor has recommended including strength exercises three to four times a week, and has advised performing compound exercises to treat several muscle groups at the same time. “Exercises with body weight such as push-ups or planks are also interesting, as well as exercises with elastic bands or free weights”added Fernández-Valencia.

At this point, he has emphasized that the practice of any type of exercise must be done under the supervision of a professional to design an adapted training plan to avoid possible injuries caused by poor execution.

Physical activity should be combined with a balanced diet, as pointed out. “Proteins build and repair muscle“Calcium is essential for muscle contraction and bone health and vitamin D is crucial for calcium absorption,” he explained.