The best exercises to help make a smooth transition into menopause.
Menopause hits every woman differently and one’s lifestyle plays a big part in the kind of symptoms one has to endure during this transformation. Eating the right kind of food and drinking the right kind of fluids does make a huge difference. But a factor that is often overlooked is the kind of exercise a woman incorporates into her lifestyle. Women with a steady exercise routine tend to have milder menopausal symptoms than those who have no exercise routine in place at all. But, it’s never too late to start exercising and getting into the grind of it so here are a list of best exercises that can help deal with menopause better.
Cardio exercises like lifting weights, swimming, biking, walking and jogging preserve bone mass and increase muscle strength to not only relieve symptoms of perimenopause and menopause but also keeps any excess weight at bay. Cardio keeps all the large muscle groups well engaged and keeps the heart rate up which is very good for before and after menopause. If you’ve consistently had a cardio routine in place then include some more elements twice a week in the workout to make it a little more challenging than before so your muscles continue to experience new routines. Beginners who don’t have a cardio routine are advised to start with 10 minutes of light activity the first couple of days and then increasing the intensity, bit by bit, every other day. This gives your muscles the time to adjust to the new routine without unnecessary stress. However, don’t get into any intensive workouts without easing into it because the reduced estrogen levels already provide a scope for osteoporosis. Choose a level that is intense enough to tax your muscles in 12 repetitions and then proceed from there cautiously and preferably with a trainer who can guide you.
It is never too late to incorporate yoga into your lifestyle and if you haven’t already then during your perimenopausal phase is the most ideal time to do so. Getting into a good yoga practice can help ease the transition because the poses that are useful for coping with the uncomfortable symptoms will already be easy to perform. Yoga is also more holistic than any other kind of exercise and so it will be useful in getting you ready for the transformations that happen to your body and your mind. Get involved with a good yoga instructor and incorporate a lot of cooling and restorative poses into your routine. Strength used in trying to maintain grip can cause more tension leading to worse hot flashes. Using props like blankets and blocks for additional support is beneficial. This form of exercise is also the ideal option for women who are not into going to the gym and lifting weights or doing any intensive cardio.
If you are not one for intensive and concentrated exercising, then joining a zumba fitness class is the ideal option for you. Zumba is a fitness program that involves dance and aerobic elements. It has gained a lot of popularity over the last decade and an hour of a zumba class will have you comfortably out of breath and panting for more. Several dance forms including hip hop, soca, samba, salsa and merengue are combined to the beats of Latin rhythms for an intense and fun workout routine. Since zumba involves engagement with the other folks who are in the class with you, it is an easy way to get exercise whilst having a great time and it also drives away any moodiness and irritability caused by menopause.
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