Menopot
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Menopot Exercises

Menopot Exercises

Exercise is vital to good health, at any age. Being physically active and following some exercise regimen is not negotiable at any age, surely not around menopause. You are more likely to feel lethargic and not motivated enough to keep up or embark on fitness routine in the years leading to menopause and further. If you have not been physically active for some time, worry not - it's never too late to start!


Before you start

Talk to your doctor in case you have never exercised before or if you suffer any health condition. Sign up for a fitness club or form an informal group as it will help you stay motivated. Get the right gear and shoes. If you have begun an exercise routine after a long time of relative inactivity, you are bound to feel some amount of muscle fatigue and pain for a few days. Never exercise if you feel sudden pain or discomfort.


Not enough can be said about the benefits of stretching out after your exercise routine. Stretching benefits the soft tissues, muscles, ligaments and tendons. With age, our muscles tend to get shorter and less flexible. Maintain and regain a flexible muscular structure with the right stretching exercises.


Menopot and posture

As kids, we have read enough about the benefits of maintaining a good posture. Now is the time to take stock; as in all likelihood you are either stooping or not walking and sitting right. Stand tall and tuck your abdomen in. A simple tip here: While you are walking, pretend that your belly button is moving towards your spine. Don't hold your breath but maintain a stance that is comfortable. If you practice this often enough, you might be just that little closer to a taut belly. After all, every bit helps!


Menopot and cardio exercises

You must schedule time for some form of cardio activity for half hour five times a week. Take to swimming, rowing, spinning, dancing or just brisk walking. Walking is an excellent cardio activity that builds your bone as it is weight-bearing. You don't need any special equipment or location. Even when on holiday, take your daily walk. Cardiovascular activity boosts heart and respiratory rates.


Warming up: Allow about 10 minutes of simple stretches or warming up of muscles. Perform joint mobilization routine to work all major muscle groups in the body.


Make it fun: Change your cardio activities once in a way. Instead of your usual walk, try dancing to your favorite beats. Make it more fun by gathering your friends for a weekly dance session.


Intensity matters: Don't go on at the same intensity level of activity during a workout. While walking, start off slow and work yourself into a brisk walk. You would do well to break into a short jog and then resume the walk. Repeat this a few times. The bouts of intense activity must be followed by time to allow you to catch your breath. Keep moving.



Menopot and Pilates

Pilates works by combining breathing techniques with special stretches. It is more dynamic than Yoga because it pushes the body through stretching and targets flexibility, posture and strength. Pilates emphasize body alignment and correct breathing while focusing on the lower and deeper abdominal on the one hand and the mid-back and part of the shoulder muscles on the other. With Pilates, you engage your mind and develop better body awareness.


  • Tone and build long lean muscles.
  • Enhance mobility and stamina.
  • Boost energy with deep stretching.

Menopot and core exercises

Core training is essential to any menopot busting exercise regimen. Strong abdominal core muscles make for a trimmer belly. Core strengthening exercises are vital for overall body conditioning since the core is the center of gravity. Strengthening your core helps bust subcutaneous visceral fat in the belly. Combine your core training with cardio to attack the muffin top.


Bridging the belly: This is an excellent core-building exercise for women seeking to melt the menopot. Balance yourself face down on your elbows and toes. Tilt your pelvis and contract your abdomen to prevent your butt from sticking up in the air or sagging in the middle. Keep the body parallel to the floor, much like a plank. Maintain this pose for about a minute.


Stretch upwards: Lie flat on your back. Bring both your legs up straight. Now reach for them with your hands. You need not touch them. Maintain this taut pose for about 10 seconds. This works on your core abdominal muscles.


Butt lift: Lie down flat on your back, with your hands resting on the floor, palms down, on either side. Keep the knees bent with the feet flat on the floor. Lift your hips off the floor, squeezing your gluteal muscles. Maintain this pose for about a minute.


Menopot and strength training

Often, not enough emphasis is placed on strength training for women. In fact, this is that time of your life when it is vital to build muscle and bone density. Don't attempt to start pumping iron all by yourself. Follow a trained instructor to prevent injuries. When you challenge the body with dumbbells, resistance bands or your own body weight, you preserve your muscle mass that tends to decline with age. It is this muscle that continues to burn more calories even when you are not working out. All this means a bigger calorie burn!


Bust the myth that dumbbells are just for the guys. Regular dumbbell or other strength training can help you, irrespective of your age or physical condition. While sculpting your body, it also improves your self esteem. Dumbbell exercise on a regular basis ensures quality-sleeping hours. You will feel more energized. If you are a beginner, all you need is two 15-20 minutes workout schedules that can be gradually increased to about half hour. Your muscles will begin act more efficiently and you will notice better and faster results.


Tips to get moving

Look at simple yet effective ways to add more activity to your every day.

  • Ditch the remote and walk up to your devices to operate them.
  • When waiting for the microwave or a dish on the boil, do some push-ups against the kitchen counter.
  • Use the stairs. Your legs will benefit from this.
  • Join up with an office buddy to go for lunch time walks round the block or in the premises. Well, you can even try stair climbing.
  • Get a Swiss exercise ball. Sit on it to watch television.
  • Walk the dog.
  • Instead of working for long hours at the computer without a break, take a short break every hour or so. Use this to keep yourself well hydrated with water throughout the day.

Benefits of exercising

  • The warm glow associated with post-exercise is in no small measure due to the beta-endorphins released. This helps boost your mood and sharpens your thinking and focus.
  • Women notice better muscles and stronger joints after regular walking or exercising. It lowers their risk of osteoporosis.
  • Exercise works wonders on your inner spirit. It helps tackle irritability and angry bouts.
  • You can ward off depression and keep away the blues with a regular exercise routine.

Busting the muffin top or menopot is a three pronged strategy: healthy diet, exercise and positive mind set. You need to balance them to achieve your goals. Commit yourself to a healthy diet and regular exercise to melt the middle -aged spread. Work with your body and not against it.

Tips on Managing Menopot - handy booklet

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