Zumba For Cardiovascular And Bone Health

One of the gals from my step aerobics class was telling me about Zumba. The thing that separates it from other aerobic workouts is that it's just plain fun! It's a dance-based workout with Latin-style beats. The music is infectious and really gets you moving!

BENEFITS OF ZUMBA

After my friend mentioned Zumba, I decided to look into it some more. It seems that it has a lot of benefits for menopausal women like us! First off, like all aerobic workouts, it supports the heart and helps prevent cardiovascular disease. This kind of exercise is extremely important for women in menopause, since the change brings a higher risk of heart disease with it.

Zumba can also help prevent osteoporosis. It tones the muscles, helping to support the bones and preserve bone density. And finally, since it involves so much movement, Zumba is a great tool to help you lose that menopausal midsection.

STARTING OUT

Zumba can be a high intensity workout, so it might not be suitable for everyone. Fortunately, there are Zumba Gold classes, which are aimed toward people of our age group. There are a lot of things you can do to prepare, like listening to some of the music beforehand and getting a good pair of dance shoes. You can always do Zumba at home, too, but the real party is at classes where everyone is letting loose. Here are some the two most important moves from my first class:

SALSA SLIDE

This is one of the easiest moves to start out with. Step to the side with your left foot, and then return it to the center. Then step out with your right foot, and return to the center. Don't forget to move your arms too for a full-body workout.

MERENGUE STEP

This is a two-beat step. Start off with your feet a few inches apart. On the first beat, lift up your right leg, moving your knee in the general direction of your chest. Then on the second beat, lower your right leg and raise your left leg like you did with the right leg.
It can definitely be hard to keep up at first, but Zumba is very enjoyable! Good luck and have fun!

Brain Training Exercises to Improve Concentration and Memory

Lately it seems like I've been plagued with more brain farts than before, little things like forgetting why I walked into a room in the first place or getting stuck on calculating a tip. Low hormone levels during menopause have an impact on the brain, so no need to get scared about it just yet. But, the brain is a muscle that also needs to be exercised! I'm using Macafem to help with hormone levels, but taking a supplement is the easy part. You also have to work your brain!

Brain Exercises

There are two types of brain exercises: reasoning and non-reasoning. Reasoning tasks help with analysis and problem solving, while non-reasoning activities help with short-term memory and math skills.

Brain exercises are so convenient because they can be done when it's not possible to do physical exercise, like when you're waiting in line or commuting (if you're not driving). Instead of being bored, you can practice brain training! There is also a lot of websites devoted to brain training, like the BBC Lab UK site above with all its games, some reasoning and some non-reasoning.

Sudoku - reasoning

The top recommendation from Macafem.com for brain training is Sudoku, the Japanese number puzzle. This falls under reasoning training because it requires problem solving and logical deductions. I always thought Sudoku was too complicated – it just looks like a jumble of numbers. It's actually not as scary as it looks! This video breaks down the basics really well:

Basic arithmetic – non-reasoning

Solving simple math problems as quickly and accurately as you can is a great non-reasoning exercise to build up memory and cognition speed. You can use a set of premade problems, like the colorful game on the BBC's site, or you can use the numbers you see around you to make arithmetic problems on the spot. Try to always have a goal in mind, like the number 10. For example, if you see a clock that says 5:42, try to quickly multiply, add, subtract, or divide the digits to reach your goal. In this example, you could multiply 5 by 4 to get 20, and then divide by 2 to reach your goal, 10.

There are so many quick-burst brain exercises out there that you're sure to find one that strikes your fancy. Certain hobbies – like reading novels, learning a new language, or putting together jigsaw puzzles – can also train the brain. It's so important to keep our minds sharp as we age!

Yoga for Stress Relief

Yoga is all the rage nowadays. I always brushed it aside, thinking "there's no way I'm flexible enough for that." That was until I stumbled upon this article about yoga relieving irritability and stress during menopause. It turns out that the older crowd can also participate in yoga too! In fact, it's easy on the joints since it's not high intensity.

THE LOWDOWN YOGA

 

Yoga has many different poses that focus on balance and help relax the body. It is meant to be a meditative type of exercise. Apparently, there's also been a lot of scientific research on yoga! Who knew? This news story talks about how yoga reduces stress. To my understanding, yoga poses relax the body, which then reduces internal inflammation and helps the immune system.

The days have been so hectic lately, rushing back and forth. Whenever I get a few spare minutes at home, I've been trying yoga poses to relieve the stress of a busy schedule. I don't have the time for a structured yoga class right now, but if these poses are successful, I'll consider one in the near future.

YOGA POSES FOR MENOPAUSAL WOMEN 

 

There are way more yoga poses out there than I expected! Here are a few that are calming and can even help get rid of menopause symptoms!

Warrior pose

1. Stand and then step back with your left leg a couple feet. Bend your right knee.
2. Stretch out your arms at shoulder height with your palms facing downwards.
3. Raise your hands up a few inches, hold them there, and then lower them again.

Fish pose

1. Lie down on your back with your knees bent and feet flat.
2. Lift up your rump a little and slide your hands underneath. Then sit on your hands and tuck your elbows into your sides.
3. As you inhale, push against the floor with your forearms, lifting your chest off the floor but keeping your head touching the floor.
4. Hold this pose for about 15 – 30 seconds.

Seated forward bend

1. Sit on the floor with your legs stretched out in front of you.
2. On the inhale, draw in your stomach and stretch out your torso.
3. Bend your back slowly, moving your head towards your toes, laying your upper body along your legs.
4. Hold this pose for about 2 minutes.

Seated wide angle pose

1. Sit down on the floor and extend your legs apart so that they make a V-shape.
2. Put your left hand flat on the floor behind your left hip.
3. Stretch your right arm overhead to your left.
4. Then, start to bring your arm down again, and bend your elbow at shoulder height. Make sure to switch sides.

There is still much to discover in the world of yoga. With all the studied benefits, I think it's worth a try!

Step Aerobics – Group Exercise

By now, experts have well-explained the benefits of exercise. Here's a quick reminder:

• Preventing cardiovascular disease
• Losing weight
• Keeping bones strong
• Reduces stress & improves sleep

I've still been taking two or 3 tablets of Macafem every day to balance my hormone levels and keep my menopause symptoms under control. It's helped me to lose weight as well, along with the exercise I've been doing. But, as the year goes on, I realized I need a change in routine so that aerobics wouldn't become a chore. Luckily, Macafem has this helpful guide on choosing a fitness class.

Taking those tips in mind and looking at what my local Y offers, I decided on a step aerobics class. I thought it would be a great way to meet some new people, and it's also low-impact and strengthens joints, which is great for my bothersome knee.

My Experience with Step Aerobics Class

First, a little bit on step aerobics. You use a small platform to move on. Each class is led by an instructor who has choreographed the session. The cool thing is that step was created by a woman who was also having knee problems but wanted to keep exercising. It can strengthen the muscles of the legs, helping to support the knees.

My first step class was yesterday, and I was a bit nervous. The instructor was a really nice gal who understood it was my first time doing step. It was all a little complicated at first – what with lunges, T-step, corner knee, and everything – but I think I'm going to get the hang of it! I also got a chance to chat with some of the ladies after class. It's a great way to get motivated to exercise and keep with it.