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5 exercises to help you during menopause

5 exercises to help you during menopause

The good news is that several healthy lifestyle habits help overcome these problems

Types of menopause exercises

When it comes to exercise, what works for one person may not work for another. Women’s health researcher Dr. Euler says that some women may have medical conditions that make certain exercises impossible or not recommended, so it’s important for everyone to find the right type of exercise for themselves.

– I believe that yoga is good for everyone, regardless of age and physical fitness, because it can be customized – says Dr. Oller. “Strength training is also great as you age because it maintains strength and improves balance, which can help reduce the risk of falls,” added Dr. Oller, who also points to research showing that stretching and strength training can lead to less hot flashes, a common symptom in postmenopausal women. Any form of pelvic floor strengthening can be beneficial, be it targeted pelvic floor exercises or other activities that strengthen (and/or relax) this important muscle group.

Here are some very helpful exercises:

1. Squat

You don’t even have to go to the gym and load the squat rack with heavy weights to reap all of its benefits.

– I like this exercise because it requires activation of muscle groups, it is more beneficial in terms of metabolism, – says Stacy Kasyanchuk, director of the Geneva Health Network. The more muscle you build, the stronger your bones and joints will be, which can help with menopausal issues like osteoporosis or joint pain and stiffness.

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2. Outbreaks

Weight-bearing exercises — even if it’s just your own body weight — like lunges can help reduce bone loss, which is a major concern for women in and after menopause, Dr. Oller says.

3. Jump

This type of plyometric training has tremendous benefits for bone and joint health, even if you have knee pain or a fear of knee pain. A 2015 study included 80 postmenopausal women ages 50 to 65 with mild knee pain associated with osteoarthritis. The researchers found that those who performed jumping jacks three times a week for 12 months improved the quality of their patellar cartilage and did not experience jumping-related pain or stiffness.

4. Group movement

Dr. Oller recommends looking for a group class that allows you to exercise and socialize at the same time. According to him, fun types of exercise are great ways to stay motivated.

“Let’s go dancing, or go for a walk, or try something new,” he says. Inviting female friends, especially those with similar menopausal challenges, can make the activity better and more rewarding.

5. Breathing exercises

Breathing exercises are an excellent way to reduce stress and even help you get through heat waves more easily.

– During this period, the level of the stress hormone, cortisol, can rise, and simple deep breathing exercises can help counteract this. Deep breathing is also one of the simplest and most important ways to work your pelvic floor muscles. You can start by lying on your back with your knees bent, one hand on your chest and the other on your stomach, then inhale deeply and then exhale.

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