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Home Mujer y bienestar Actividad física ¿Cuál es la actividad recomendable en la menopausia?

¿Cuál es la actividad recomendable en la menopausia?

Actividad física


ejercicio menopausia
524 66139

A partir de esta etapa los beneficios de una actividad física regular pueden ser relevantes para evitar, minimizar y revertir muchos de los peligros o riesgos psicológicos, físicos y sociales que a menudo acompañan al envejecimiento.


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Cumplir 50 años marca un punto de inflexión en la vida, sobre todo en la vida de la mujer. Independientemente de su estado de salud o de si padecen una enfermedad, una actividad física regular nos permitirá controlar mejor los ‘inconvenientes’ que acompañan al envejecimiento.

La Organización Mundial de la Salud (OMS) define la actividad física como el movimiento a lo largo del día, y en ella incluye la que realizamos en el trabajo, en la vida diaria, en las actividades recreativas o mientras practicamos ejercicio y actividades deportivas.

¿Qué beneficios tiene la actividad física?

  • Físicos: La actividad física produce beneficios inmediatos como ayudar a regular los niveles de glucosa en sangre, estimular la actividad de las catecolaminas (hormonas implicadas en numerosos procesos fisiológicos) y mejorar el sueño. A largo plazo, el ejercicio mejora la función cardiovascular, la resistencia y la fuerza muscular, la flexibilidad, el equilibrio, la velocidad de movimiento y la coordinación.
  • Psicológicos: El ejercicio favorece la relajación, reduce el estrés y la ansiedad y mejora el bienestar pero también influye positivamente en nuestra salud mental y pospone el declive del sistema nervioso central. Además, si lo realizamos en grupo nos ayudará a mejorar la integración social y a crear nuevas amistades.
  • Sociales: En general la práctica de ejercicio por las mujeres mayores de 50 años implica una importante reducción de los costes sociales, en salud y bienestar.

¿Cuál es la actividad física recomendable?

Muchas mujeres realizan ya a lo largo del día una actividad física importante sin participar en ningún programa de ejercicios. Ir de compras. cocinar, limpiar, trabajar… les permiten mantener un adecuado nivel  de actividad incluso sin un alto grado de actividad aeróbica. Por tanto, el primer mensaje que debe quedarnos claro es que debemos estar activos en nuestra vida diaria.

Sin embargo, en nuestra sociedad industrializada, el estilo de vida que llevamos suele estar asociado con un nivel de actividad física por debajo de lo recomendable. Según la OMS para que el ejercicio físico y nuestro estilo de vida físicamente sean activos deberíamos seguir estas recomendaciones:

  • No necesitamos estar bajo la supervisión de un monitor ni de un centro deportivo para realizar una actividad física individual o en grupo, por ejemplo salir a caminar con las amigas o practicar ejercicios de suelo pélvico de forma habitual.
  • Cada actividad física (estiramientos, relajación, entrenamiento aeróbico o entrenamiento de fuerza, entre otros) genera beneficios.
  • Debemos marcarnos como objetivo una actividad física sencilla y que hagamos de forma moderada (caminar, bailar, subir escaleras, nadar, montar en bicicleta, etc.).
  • Es importante que el programa de ejercicio siempre incluya: ejercicios aeróbicos, entrenamiento de fuerza muscular, flexibilidad y equilibrio.
  • El ejercicio debe cubrir tus necesidades y expectativas individuales.
  • Debe ser relajante y agradable. Nos tiene que resultar divertido.
  • El ejercicio debe ser regular, diario, si ello es posible.

Incluye en tu rutina diaria ejercicios de fortalecimiento de suelo pélvico para prevenir la incontinencia urinaria, entre otras molestias, ahora que la falta de estrógenos ha provocado cambios importantes en el tono general de tus músculos.

En cualquier caso, recuerda que si tienes pérdidas de orina te sentirás más segura si, para protegerte de los escapes indeseados, utilizas absorbentes específicos para orina como los que te ofrece TENA Lady. Consigue aquí muestras gratuitas.

Fuente: Dra. Carolina Walker

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