Best Exercises to Do During Menopause – According to Experts

When you reach the stage of life when you don’t need to fight with tampons or cramping periods again, but because of the hot light, you’ll have to wear a tank top in January, so it’s time to rev up your exercise routine. Have to start over and move. Is. Happy times. And if you’re new to your exercise routine, there’s a little more time to jump back into streaming the latest hack season than you would for streaming the latest hack.

Why exercise is important during menopause:

When your body transitions to menopause, your ovaries stop producing estrogen and cause symptoms like hot flashes and your risk of heart disease, sleep, brain fog disorders, stroke, and osteoporosis. Is. There was a reduction in LDL cholesterol that corresponds to estrogen, a decrease in HDL cholesterol, and an increased risk of type-2 diabetes, said Sharon Malone, MD, ob-gyn and medical director of Alloy in Washington. Therefore, upping your sports game can help keep your heart and bones healthy as you age.

How exercise can help with menopause symptoms:

Exercise can push back against some of the annoying symptoms of menopause mentioned above. It may also help stabilize your weight, and you see an increase in abdominal fat, although menopause is not to blame; Dr. Mellon suggested that you associate many of the responsibilities as you age, lack of activity, and stress. Key player.

The reason it’s important to focus on medium-weight weights because you can clean stone-washing jeans from middle school. Watermelon said your weight increases the weight in your stomach. This type of visceral fat builds up inside organs and around your heart and increases your risk of heart disease.

After the age of forty, we lose about 1 to 2% of muscle mass year-over-year, and, American long-term fitness expert Antonia Vicario, p. The vice president of training at Volve, an online training platform, was impressed. That said, recently—boo, this is a new going on with the menopause program. Muscles are more metabolized than fat, so we need to keep our muscles adjusted to the body to improve our metabolism.

The sort of activities you ought to take a stab at during menopause:

According to Vicario, you should try to get up and move your body every day, combined with weight training, and work on the pelvic floor three times a week for 20 to 25 minutes. Doctor. Mellon explains that you can split the game into 15 minutes in the morning and 10 or 15 minutes after you get home. And you don’t have to go to the gym, which can add extra time to commute on your busy day. If you have yoga and internet TV or cable weights, you can do all the exercises you need to do at home.

Weight Training:

If you have to exercise, Vicario said, it’s lifting a heavy weight. Load training helps build muscle, supports joints, and prevents musculoskeletal problems down the road. He said that if you do a long exercise with lighter weights, now is the time to change that. It is important to lift heavy loads for a short period. If you typically use a 5-pound weight, Vicario says to try 12 biceps or shoulder curls weighing 8 pounds. You want to get to the point where you think, I can’t do the other reps, and that’s when you’ll see a positive body adaptation, he said. When your body reaches the point that it’s easy to lift weights — usually after about two months — switch to heavier weights.

Cardio:

When a younger woman estrogen protects the heart, the risk of heart disease rises sharply, but after menopause, ob-gyn Tara Scott, MD, Akron, MD, medical director of revitalization at the Health Forum in OH. Not only can running, swimming, and riding a bicycle, sports that captivate the heart, reduce your risk of heart disease and eliminate brain fog, but a huge dividend for your mood and sleep. can also be paid, which can also be paid. Both can go through rough patches in menopause. Harvard T.H. big study. Chan School of Public Health found that walking 15 minutes a day or brisk walking for an hour reduces the risk of depression and other major research, especially considering moderate-to-moderate women and exercisers. Cardio exercises are good for sleep and enhance the quality of mood.

Yoga:

Taking a yoga class online or in person or simply putting a mat in your living room and doing an exercise can help lower your blood pressure, which can increase during menopause and increase flexibility and strength. And while the research is skeptical about how yoga affects specific symptoms of menopause, such as warm lighting, some studies have suggested that regular yoga practices help menopausal women. There can be a significant increase in both menopausal women and quality of life in both menopausal women.

High-Impact Exercise:

When it comes to bone mass, we genetically deal with a few decks, but wherever you are with it, you will start to lose it the fastest in the five or six years before menopause. Increases risk of osteoporosis, fractures and osteopenia. The best way to maintain your bone mass is not to be gentle on your bones but to do high-impact exercise that builds bones as they work against gravity, such as plate, aerobic dancing, tennis, or long walks. Sightseeing. When you change direction, the bone is propelled by the impact, shifts side by side, or changes quickly.

Pelvic Floor Exercises:

Hormonal changes during perimenopause and menopause can reduce blood flow to the pelvic floor and weaken vaginal mucous tissue, which can cause symptoms, not to mention urinary or pelvic organs. Rollins, specializing in the pelvic floor, physical doctor Ashley Rollins, who specialized in the pelvic floor Physical doctor Ashley Rollins, who specialized in the pelvic floor Physical doctor, who specialized in the pelvic floor, Physical doctor Ashley Rollins, who. Her Health further states that by doing gyri and other exercises that strengthen your intestinal muscles, flexibility, strength, bladder, and vagina, coordination and blood flow can be increased. Research has shown that pelvic floor exercise can increase arousal and sexual satisfaction in postmenopausal women.

Breathwork:

Rollins recommends breathing into your belly and letting it expand along the lower ribs instead of breathing into your chest. You can start by lying on your back; you can feel the variety of breathing by bending your knees into your chest and others in your stomach. After all, you can hold your breath in any position. Breathing in this type with care -OB not only reduces stress but can also help you turn away the hot light to a more comfortable one. Breathing won’t stop the hot flash but can help increase your tolerance for it, where you breathe through it instead of resisting and worsening it.