10 great ways to get physical during menopause
Menopausal women The most common is pain in the buttocks. The waist feels fragile and cannot lift too much weight. Furthermore, the body also feels hot and sweats very easily every night.
Types of Exercise to Overcome Pain During Menopause
The above conditions occur because women experience significant hormonal changes. Finally, the body must adjust to face this infertile phase. Women will often get sick postmenopausal and sometimes stress because they experience mood swings that are not stable.
The problems above can actually be overcome easily. The best way to overcome them is to do regular exercise. Here are some sports recommendations that can be done by women whose age is no longer young.
1. Cardio Sports
Because postmenopausal women can be over 50 years old, some types of cardio may no longer be suitable. However, they can still do it with an intensity that is not too heavy. Just do some type of exercise with low and moderate intensity routinely, the body will return to normal as usual.
The first cardio exercise that can be performed by menopausal women is light jogging to interval running. If breathing is still strong, jogging might be possible for 15-30 minutes. However, if a woman's breathing is not very good, a type of interval like Tabata can be done. Just do intense movements for a few seconds then rest for a few cycles.
If at home there is a bicycle or treadmill can be used to train leg muscles and also improve breathing. If you use a treadmill can choose with a certain speed or a certain slope. Adjust to your body's ability so that it's not too excessive.
The last type of cardio that can be done is a combination of several sports, for example after running doing exercise with a bicycle or swimming. Adjust to the needs and abilities of the body. The important thing is to be routine every few times and to be consistent so that the impact can be felt immediately.
Do not be lazy to do sports so that the body is accustomed. If you are lazy to do exercise every day, the body will be more painful and uncomfortable. Your old age will be more tortured. It's better to be tired for a while with exercise then the body becomes more comfortable.
2. Weightlifting
The second exercise that can be done by women who are menopausal is lifting weights. Weight lifting that can be done by women does not have to use a large barbell, just use some type of machine to train certain muscles. There are several tools to train the leg muscles, chest, hands, to the back.
When you first do it, try asking the instructor first. Next memorize which tools can be used for certain muscles. When you start training, do it three times a week with a different concentration of exercise. Use light weights before adding as needed.
Addition of load can usually be gradual every 2-4 weeks. If the load is maximum, repeat again from the lowest load so that the strength of the force will increase by itself. Don't just use the same burden because there will be no development in the body.
There are many types of tools used at the gym. You can use this type of machine that is very easy to operate. Do not use the manual type if the body is unable. If you force yourself not the body to be healthy, instead you have an injury to the bone, and that should be avoided.
3. Strength Training and Body Flexibility
Not all women want to come to the gym or heat on the field. Therefore, they can do light exercise at home. Sports that can be done are planks, sit-ups, push-ups, or sports that utilize body mass. This exercise will make your stamina and body strength return.
Furthermore, women who are menopausal usually have a body that is too rigid. The best way to overcome this is to practice yoga. Perform basic movements slowly. By doing this yoga the body will be healthy again as before. In addition, the chances of muscle and bone disorders are also getting lower.
Other Ways to Make the Body So Comfortable
Making the body comfortable is an important thing for women who experience menopause. What can be done by women to get comfort is presented below.
- Regulate any food that enters the body. If you try to eat well and maintain your body shape, disorders such as pain and feelings of heat in the body will disappear by itself.
- Use comfortable clothes every day. If you can, don't use clothes that are too thick especially when you are sleeping at night.
- Keep the mood every day by doing more fun activities. With frequent meditation or doing yoga, the body will be more relaxed and the mood will improve.
- As much as possible to keep sleeping patterns every day. Do not get up late or less sleep every day.
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