Many of us who live in Australia are lucky enough to be able to exercise outdoors for most of the year, enjoying the kinds of temperatures that mean we don’t need to look at indoor options. However, when winter truly strikes, the chill can certainly be enough to send us looking for new ways to stay active! Exercise plays such a crucial role in managing menopause’s symptoms that we simply can’t wait for the days to heat up again. As the temperature drops, we’re investigating new ways we can keep our blood pumping and our spirits high.
Enter dancing your way through winter. A form of exercise you can safely and comfortably enjoy in the constraints of your lounge room, this is a brilliant way to get your heart rate up, improve your circulation, and get a great dose of endorphins to start the day off with.
Don’t believe us? Here’s the case for why you should consider dancing indoors as the perfect form of indoor cardio for cold days.
The importance of exercise during menopause
We’re all familiar with the kinds of changes menopause brings: fluctuating hormones, challenges to our physical, mental, and emotional health, and an ever-changing body. While it may feel like these changes are outside of our control, we are able to remain in the driving seat of the way we support ourselves with proactive lifestyle choices throughout this time.
Prioritising a regular exercise routine is one that will continue to reward you throughout menopause. Good for your brain and body alike, exercise is highly recommended to protect your health and wellbeing throughout this time of intense change. A little can go a long way, with small, strategic daily actions adding up to deliver strong results. This is particularly true in the area of weight management. As menopause can make it more difficult to keep weight off, particularly around the abdomen, regular exercise is one way we can work to reduce the risk of increasing weight gain as menopause continues to make its presence known.
Regular exercise throughout menopause offers the benefits of:
- Helping to reduce the frequency and intensity of hot flushes and night sweats
- Enhancing sleep quality, which is already under pressure throughout menopause
- Boosting your mood and helping to reduce the impact of emotional challenges that are part and parcel with menopause’s changes
Find more resources and support for your menopause journey at the Australian Menopause Centre.
The case for dance as the perfect form of indoor cardio
Yes, we know obvious options for indoor cardio exist, like hours on the treadmill or complex work-out routines… but where’s the fun in that?
There’s no reason why exercise has to be boring. In fact, the more enjoyable it is, the more likely you’re able to stick to a regular exercise routine.
Dance is not only a great way to get your heart pumping and your body into the cardio exercise zone, but it’s also fun! With so many varieties of dance styles to choose from, there’s no shortage when it comes to inspiration for your next indoor dance session.
We particularly love dance cardio for its low-impact nature. Minimising stress on joints throughout menopause is ideal, protecting bones as their density begins to decline, thanks to reduced hormone levels. For women who’ve engaged in high-intensity workouts throughout their life, opting for a low-impact exercise form can be important in building more sustainability into their health management throughout this period.
It’s also a great way to keep both your body and your brain engaged during exercise. As dance requires coordination, focus, and memory, it’s not only working out your muscles, but also giving your brain a run for its money. With cognitive decline an associated risk with menopause, this is a two-for-one benefit that gives you plenty of value for the time you invest.
For those who need to keep their stress under careful control throughout menopause, dance is also a powerful remedy for everyday stressors. The simple nature of moving your body in the freestyle rhythms encouraged by dance can help to reduce both stress and anxiety, offering catharsis and support through associated dopamine results.
Using dance to build social connections
Are you looking for new ways to build social connections throughout menopause? When good friends and family are such important sources of support throughout this time, it’s smart to build those bridges to enrich your community wherever possible.
This is where dance as a form of indoor cardio offers even more benefits. There’s no reason this needs to be a solitary activity. By joining a dance class that’s specifically designed for women in menopause, you’ll not only benefit from the physical and mental outcomes of this exercise session, but you’ll also find others who are experiencing similar changes.
Exercising socially can also be a great way to hack your motivation, encouraging you to push just a little bit harder, go for just a little longer, or give it your all in trying something outside of your comfort zone. If you haven’t set foot inside a group class for some time, it’s time to dip your toes back in!
How to get started
If we’ve convinced you to dance your way through menopause, you’re only minutes away from having everything you need to get started.
First, you need to decide on the kind of dance style you’d like to explore. With countless options online (we love YouTube for this purpose!), you can opt for something high-energy like Zumba, or more graceful, like ballet. Lean into your musical preferences and follow your instincts.
We recommend you start small, aiming not to overdo it if you’re new to it. A 15-20 minute session is the best way to begin your relationship with dance cardio, increasing the duration and intensity over time as you get more comfortable.
Finally, make sure you’re wearing comfortable, loose-fitting clothes. You don’t want to be restricted when it comes to busting out a move! Even if you’re exercising in the lounge room, supportive shoes are also important to provide stability as you dance.
Conclusion
Looking for more ways to embrace joy and positive lifestyle choices throughout menopause? We’re committed to your health in every aspect at the Australian Menopause Centre. Reach out to our team today!
About The Author - AMC Team
Our team consists of doctors, nurses, program assistants, naturopaths and nutritionists that join their wealth of knowledge to offer our patients and website visitors interesting and insightful articles to assist you understand the symptoms you are experiencing and how to relieve them.