Few activities that are good for women during menopause include yoga, walking, physical activity, swimming, playing outdoors, dancing, and going to the gym. These activities can help improve mood, sleep, and energy levels, and they can also help reduce hot flashes, night sweats, and other menopause symptoms. If someone is not used to exercising, start slowly and gradually by increasing the intensity and duration of workouts.
Abdomen core strengthening exercises can help to reduce the appearance of a bulging abdomen by strengthening the muscles that support the spine and abdomen. These muscles help to keep the abdomen tight and prevent it from bulging out. Some exercises of abdomen core strengthening exercises include planks, crunches, and leg lifts.
Start with a mix of moderate and vigorous exercise, your routine should include aerobic exercise like swimming, walking, bicycling and running as well as resistance or strength training. There is some evidence that high intensity interval training (HIIT) can help reduce belly fat.
Exercise has many benefits for both physical and mental health. It can help to reduce stress, improve mood, boost energy levels, and strengthen the immune system. Exercise can also help to improve sleep quality, reduce pain, and control weight. When exercise is done with a calm mind, the benefits are even greater. This is because when a person is stressed, the body releases stress hormones that can have negative effects on the health. Exercise can help to reduce stress hormones and promote relaxation. It can also help to improve focus and concentration.
Strength training prevents loss of muscle mass and should be performed for at least 75 minutes per week which must feel harder than your usual activities. These can encompass weight training exercises with half-litre or one-litre water bottles or low resistance headbands or dumbbells, body weight exercises like mini or deep squats, wall squats, lunges, sit-to-stand on a chair, core exercises such as dead bugs, spinal extension exercises, pelvic bridging, cat and camel exercises and pelvic floor strengthening exercise (pulling your urine muscle inwards as if trying to hold your pee). All these exercises must be done with breathing control.
Exercises should not include high-impact aerobic exercises like jumping, skipping, running, or High-Intensity Interval Training. Activities with high fall risk like exercising on slippery floors or without footwear and repeated bending activities like sit-ups or toe touches should be avoided to avoid excessive load on the spine. Signs to stop are palpitations, difficulty in talking while exercising, dizziness, increased blood pressure, cardiac disease or uncontrolled diabetes mellitus, or thyroid issues.
The risk of falls and fractures is high among postmenopausal women with advancing age as osteoporosis sets in. For this reason, balance training is meaningful in this period. Exercises such as standing with feet together, single-leg standing, spot marching, and sit-to-stand on a chair can be done. Ensure that there is a wall or chair nearby to hold in case of a probable fall.
Read the full story that first appeared in Deccan Chronicle dated Aug 22, 2023 here:
