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Practice of Physical Exercise in Menopausa

Menopause is a very delicate phase of a woman's life during which physiological, metabolic and hormonal changes occur as a result of a set of changes in the ovaries and secretion of the hormones that control the menstrual cycle. It usually occurs between 45 and 55 years of age. The symptoms are varied and not the same for all women, because while some do not have complications, others experience various discomforts in their daily life, such as sudden mood swings, irratibility, insomnia, depression, reduced libido and lack of vaginal lubrication and the famous heat waves through the body above regardless of the weather. All this is associated with the reduction of estrogen levels and the consequent production of hormones, which have a great impact on the woman's body. The metabolism slows down, which leads to loss of muscle mass and therefore, the lower capacity to burn calories. The accumulation of fat in the abdominal area is accentuated, increasing the risk of cardiovascular diseases. Bone density decreases and the woman becomes more susceptible to developing osteoporosis, increasing the risk of fractures.

One of the ways to improve quality of life is through regular physical exercise, which according to the American College of Sports Medicine (ACSM), should be at least 30 minutes a day. Practicing physical exercise will help increase self-esteem, reduce stress, sleep problems, allowing you a feeling of well-being, thanks to the release of serotonin (happiness hormone) and endorphins, neurotransmitters that promote a sense of well- strengthens muscle mass, prevents weight gain and strengthens bone structure. On the other hand, it helps maintain proper weight, helps prevent obesity and diabetes, improves cardiovascular capacity, facilitates blood circulation and decreases the risk of hypertension.

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Text by Viviano Rocha