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Exercise Tips to Help Combat Fatigue

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Fatigue is an exceedingly common symptom of menopause, reportedly affecting 80% of women when they go through menopause. Caused by hormonal imbalance. Fatigue is a symptom that can impact a woman's life hugely and can often make the menopausal transition even more difficult to cope with. It is a condition that means a person has a severe lack of energy and feels an ongoing sense of weakness and tiredness. It shouldn't however be confused with drowsiness which implies an actual urge to sleep. Therefore, the key to combating menopausal fatigue, as well as improving hormonal balance, is to boost energy levels so that tiredness is reduced.

5 Exercise Tips to Help Reduce Your Fatigue

People are quick to assume that exercise will leave you feeling too worn out to do anything but sleep and that it will be a counterproductive method for fighting fatigue, but scientific research has proven this theory is wrong. Follow these simple exercise tips and you will be able to alleviate the constant feelings of fatigue:

1

Do it Regularly

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It is important that you keep your energy levels high each day. This will mean that you are tired less frequently and you will find it easier and less daunting to complete simple tasks/chores. Try to exercise for at least 30 minutes a day without overdoing it. Circulation-stimulation will keep you energized and mentally alert.

2

Fit it Into Your Normal Routine

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Suffering with fatigue can make each day a struggle so it is important that you have a set routine. Try to fit your exercise into your normal, everyday lifestyle, instead of cutting down on sleep. Walk or cycle to work, go for a swim during the weekend, or take a jog in the evening.

3

Aerobic Not Anaerobic

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Aerobic respiration is when energy is made using oxygen during a slow-paced form of exercise. Anaerobic respiration is when energy is made in the absence of energy during a fast and short interval of exercise. It is vital that the exercise you do is aerobic rather than anaerobic. This includes walking, jogging, swimming, cycling, or dancing. Avoid forms of exercise like sprinting or intense aerobic classes as they will leave you feeling more tired.

4

Stress Relief Techniques

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Stress will only add to your fatigue so make sure you participate in stress reducing techniques. Take up a yoga class or meditation, in addition to doing daily breathing exercises and/or stretching of the muscles. You will notice your fatigue effects becoming minimized.

5

Keep Hydrated

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This is essential for anybody who partakes in exercise, but will benefit someone suffering from fatigue, because dehydration is a major factor that contributes to this menopausal symptom. Drink eight to ten eight-oz glasses of water a day and always have some on hand when you are exercising.

More Information about Fatigue

If you suffer from prolonged periods of tiredness, weakness, and general lack of energy, then be pro-active and alter some of your lifestyle options. Fatigue doesn't have to have a negative influence on your life. There are ways to drastically reduce its effects.

Fatigue and Nausea

Learn how to soothe fatigue and nausea, along with dietary changes that can help.

A Day of Good Habits to Fight Menopausal Fatigue

Fatigue makes a person feel exhausted even after spending all night lying in bed. Keep reading for a daily routine that can help reduce fatigue.

Adrenal Fatigue during Menopause

Adrenal fatigue during menopause can be an exhausting symptom. Read on to learn more.

Sources:
  • Hutchinson, Susan M.D. "The Stages of a Woman's Life: Menstruation, Pregnancy, Nursing, Perimenopause, Menopause". November 2007.
  • Love, Susan M.D. Menopause and Hormone Book. New York: Three Rivers Press, 2003.
  • BMJ Group. "Menopause: What is it?" Patient Leaflet. 2007.