Menopause is the natural decline in reproductive hormones that accompanies the end of menstruation . It is a normal part of the aging process and usually occurs in women in their late 40s or early 50s.
More than 80% of women going through menopause experience unpleasant symptoms, such as hot flashes, mood changes, irritability or difficulty sleeping. Exercise and nutrition during menopause can effectively help relieve these symptoms .
Some good exercises for menopausal women
Squat
- To do a squat, start by standing with your feet shoulder-width apart.
- Lower your body by bending your knees and hips, but make sure to keep your back straight. Lower to a comfortable level then push through your heels to return to the first step.
Loose legs
Step forward with one leg and lower your body until both knees are bent 90 degrees. Make sure your front knee does not go past your toes.
- Push your body back to the starting position and then switch legs.
Push-ups
- Place your hands shoulder-width apart on the floor and keep your body in a straight line.
- Lower your chest to the floor by bending your elbows and then pushing up
Weight rowing exercise
- Bend forward at the waist, back straight.
- Hold the dumbbell in one hand and bring it towards your hips. Keep your elbows close to your body when doing this movement.
- Lower down and repeat steps on the other side.
Chest push
- Lie on a chair, hold a dumbbell in each hand and stretch your arms straight above your chest.
- Lower the dumbbells until your elbows form a 90-degree angle and then push the dumbbells back up.
Flex your biceps
- To do bicep curls, stand with your feet shoulder-width apart and hold dumbbells at your sides.
- As you curl the dumbbells toward your shoulders, keep your elbows close to your body.
- Put the weights down.
Be careful when exercising during menopause
Ensure proper alignment and technique, as incorrect form can lead to injury and reduce workout effectiveness.
Start with a moderate weight to best complete the exercise, then gradually increase the weight.
Always warm up before starting your workout to avoid injury.
Give your muscles time to recover between workouts, as overtraining can lead to injury.
