Скачать или смотреть Menopause & Exercise Moving Your Body Through Change | Dr. Mindy Pelz

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REFERENCES:

A 2019 study in the Kaunas Journal of Medicine found that women who worked out at least 3x a week were 60% less likely to have severe menopause symptoms.
https://pmc.ncbi.nlm.nih.gov/articles...

A 2024 study in the Journal of Menopause found that consistent exercise during menopause improved:
Sleep quality
Anxiety
Depression
Fatigue
Bone density
https://pubmed.ncbi.nlm.nih.gov/38669625

A 2023 meta-analysis in the Journal of Endocrinology looked at exercise benefits across 100 studies and over 5,000 postmenopausal women.
https://pubmed.ncbi.nlm.nih.gov/37388207

A 2002 review in the Journal of Sports Medicine found that bursts of intense aerobic exercise can cause large increases in growth hormone.
https://pubmed.ncbi.nlm.nih.gov/12457419

A 2002 study in the Journal of Gerontology and Biological Science found that weightlifting increases estrogen and testosterone in women of all ages, and is especially helpful for women over 50 going through menopause.
https://pubmed.ncbi.nlm.nih.gov/11909881

A 2020 study in Complementary Therapeutic Medicine found that lifting weights also increases IGF-1, a hormone that helps control blood sugar and keeps your metabolism running fast.

A 2018 study in Chronobiology International had women over 55 do a 12-week weightlifting program. Weightlifting increased estrogen, progesterone, testosterone, and even follicle stimulating hormone, which is important for keeping hair shiny and healthy.
https://pubmed.ncbi.nlm.nih.gov/29985...

A 2020 study in Complementary Therapeutic Medicine found that lifting weights also increases IGF-1, a hormone that helps control blood sugar and keeps your metabolism running fast.
https://pubmed.ncbi.nlm.nih.gov/32444...

A 2023 meta-analysis in the Journal of Clinical Medicine found that weightlifting significantly reduces menopause symptoms.
https://pubmed.ncbi.nlm.nih.gov/36675...

A 2019 study in Health Promotion Perspectives found that weightlifting even improves emotional regulation, likely because of its stabilizing effect on hormones.
https://pmc.ncbi.nlm.nih.gov/articles...

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