Stay Fit in Menopause

Menopause symptoms are a time of change in women's life that is marked by the final end of menstrual cycle. It typically occurs between 45 and 55 years old. Due to the decreased production of estrogen by the ovaries changes occur that can result in a decrease in muscle strength and mass, as well as low bone density, and an increase in abdominal fat. To avoid complications, all women in Menopause should engage in aerobic workouts in addition to resistance training and exercise for balance.

Fit Fix

Certain Menopause-related exercises include strenuous walking, strength-training, yoga and swimming to reduce weight as well as maintain bone health and lessen stress. Doctor. Nanda Rajaneesh, laparoscopic surgeon general surgeon, and bariatric doctor, Apollo Spectra Hospital, Bangalore Dr. Rajaneesh says that "high-impact activities such as jumping or running should be handled with care due to the possibility of joint strain. Talk to a doctor prior to starting intensive exercises. The most intense exercises should be done after a certain degree of fitness is achieved by a fitness instructor. "Doing exercises that require body weight like squats, squats or push-ups, utilizing dumbbells and kettlebells, or doing Yoga or Pilates and resistance-based fitness equipment is recommended.

Abdominal Problems

Exercises that focus on core strength, such as planks cycling crunches, planks, and leg lifts can reduce abdominal fat in women. In addition, maintaining a calorie deficit and engaging in low-intensity cardiovascular exercises can also aid. Dr. Seema Jain, director of Obstetrics and Gynaecology, Max Hospital, Shalimar Bagh says, "start with a mix of vigorous and moderate exercise and your regimen should incorporate aerobic exercises like cycling, swimming, walking and running, and resistance or resistance training."

Prop Push

Equipment like resistance band, stabilization balls as well as yoga blocks can improve exercises by providing resistance and stability. Yoga straps or yoga belts can aid in yoga poses, while chairs can assist those who are unable to move their bodies in specific poses. Yoga bricks and blocks can help strengthen or help you stay in the correct posture. They also offer comfort and help to maintain a proper posture. Dr. Poornima Rajakrishna, a senior consultant obstetrician, gynaecologist and senior consultant, Apollo Cradle & Children's Hospital, Jayanagar, Bengaluru she says "Swiss Balls can be utilized as a prop to aid in. Swiss balls are big inflatable balls that can be utilized to perform a variety of activities including stretching as well as balance exercises and exercises for strengthening the core. The ball can be sat on with hands on the mattress and moving the hip gently will aid. They are beneficial for women suffering from stiffness or joint pain since they provide comfort and support."

Make sure to be active

Menopause activity helps manage symptoms such as hot flashes and mood shifts. Make sure you are eating a balanced diet and speak with a physician prior to beginning any new exercise regimen. The Dr. Preetha R, associate professor of the department. of physiotherapy Manipal College of Health Professions (MCHP), Manipal Academy of Higher Education, Manipal Dr. Preetha R, associate professor, Manipal Academy of Higher Education, Man "Cardiorespiratory exercise is enormous importance in this stage because it helps prevent women from the accumulation of belly fat. For this the guidelines recommend 150 minutes of moderate intensity aerobic exercise or any exercise that requires more breathing and speaking is an occasional struggle. This could include a warm-up of five minutes of gentle movements of all joints and muscles, followed by 15 minutes of light, weight-bearing aerobic exercise like brisk walking, climbing staircases or swimming, dancing yoga, or static cycling. Then, cool down for five minutes by doing soft stretching."

Be Careful

Women who suffer from osteoporosis must not involve intense aerobics or any activities that make a fall likely, like exercise on slippery floors, or in step aerobics. Exercises that require repeated or unresisted trunk flexion, like sitting ups or toe touching must be avoided due to the added strain on the spine. This can result in spinal fractures. Menopause symptoms can limit the exercise routine. But, it's essential to be aware of your body and consult an expert in medical before beginning any exercise routine. "Some women might need to be cautious about intense exercise during hot weather, or wear loose-fitting clothes that drain away water," adds Ramakrishna. Everyday chores, sunlight exposure and exercise boost bone health by helping absorption of calcium and vitamin D synthesizing.