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50 and Fit: Weight Training's Menopause Magic
28 Aug
Summary
- Weight training aids bone health, muscle strength, and mood.
- Hormonal shifts during menopause are naturally managed by exercise.
- Strength training combats bone loss and muscle weakness post-menopause.
Actor Shweta Kawaatra, now 50, shared insights into how weight training has been transformative during menopause. She emphasized its role in maintaining bone density, muscle strength, joint health, and improving mood and cognitive abilities. Experts like Dr. Richa Bharadwaj note that weight training helps women navigate the hormonal changes of menopause, particularly the drop in estrogen.
Strength training supports the body's adjustment to reduced estrogen by boosting insulin sensitivity and promoting better fat distribution. Dr. Sarang Deshpande added that resistance exercises stimulate bone-forming cells, significantly slowing bone loss and reducing fracture risks, which is vital as osteoporosis risk increases post-menopause.
Naturally, muscle mass declines with age, accelerating during menopause. Strength training is key to preserving and building lean muscle, which keeps metabolism active, aiding weight management and blood sugar control. Stronger muscles also better support joints and enhance balance, reducing fall risks.
Beyond physical benefits, strength training releases endorphins, improving mood and confidence. Avoiding strength training can lead to accelerated bone loss, weakness, and metabolic slowdown. Consistency with even two to three sessions weekly, focusing on steady progress, is recommended for noticeable improvements.
