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A positive relationship between bone mass and physical exercise. This one, made with the action of gravity, it helps increase and maintain bone mass, thus preventing osteoporosis.

1. Importance of exercise
Beneficial. Moderate physical activity is a very healthy activity at menopause. On the other hand, exercise is also important for the prevention of cardiovascular disease because, in addition to combat stress and make the heart work regularly, helps establish a positive lipid profile, increasing HDL-cholesterol.

Gymnastics, tennis, running, cycling, among others, are regarded as excellent physical activity. Because gravity is reduced as swimming, this seems not to contribute significantly to the increase in bone mass, however, is extraordinary to improve the ability of the heart and lungs, without overloading the joints.

As for the highly competitive sports are not recommended for the prevention of cardiovascular disease.

Unable to perform some physical activities mentioned, we can walk regularly, at least 3 times a week, walking gait (somewhat faster than normal pace) for one hour, as it is considered as one of the best exercise there is.

2. Preventing loss of urine
Regarding the prevention of pelvic floor dysfunction, the menopause can be a good time to begin the practical exercise of contraction and relaxation of the perineum with the aim of achieving good control of urination.

Not forgetting, of course, that this prevention begins with an appropriate obstetric management, and to avoid constipation and overweight throughout life.

These are called Kegel exercises, and are women who performed pelvic floor to prevent or correct urinary incontinence, and also serve to improve somehow, sexual function of the vagina.

To know exactly what muscles to work, women can begin to interrupt the urinary flow and start to urinate, so either find which muscles must contract and relax to perform this task.

Once good control these movements, the muscles must contract for about 4 seconds (not the moment of urination), about 15 or 20 times a day, always allowing complete relaxation of the muscles between contractions.

This series of exercises should be repeated about 4 or 5 times a day. The results were noticed between 3 to 6 months of daily exercises.

3. Other habits

Bad habits
Avoid snuff or excessive consumption of alcohol are one of the basic principles to have a healthier menopause.

It appears that the menopause occurs at a younger age in women smokers than in nonsmokers, in a manner that anticipates the onset of estrogen deficiency and therefore there is an increased risk of osteoporosis and cardiovascular disease. Alcohol and increasing the calcium deficiency predisposes to hypertension and obesity, thereby enhancing the risk of osteoporosis and cardiovascular disease.

Water intake
It is recommended to be approximately 2 liters a day. Among other benefits, requires “work” over the kidneys and reduces the incidence of urinary tract infections.

Maintaining ideal weight
For guidance, through the Body Mass Index (BMI), we can get a rough idea of the weight a person should have in relation to its height.

It’s simple: just divide your weight in kilograms by the square of height in meters.