Tai Chi for Improved Balance

There are several prerequisites for doing aerobic exercise that we often take for granted. One of these is balance – without it, many exercises can be difficult or even dangerous. But menopause symptoms like dizziness, headaches, and anxiety can throw off equilibrium. This becomes especially crucial as the risk of osteoporosis increases, something we all have to face sadly. That's where tai chi comes in: it's a supremely relaxing exercise that can also help improve balance and reduce falls, according to scientific studies.

Movements

Tai chi uses flowing motions that are based on the elegant movements of certain animals. The movements are slow, making them easy to follow along in a class, and they flow smoothly from one to the next. Even though it is not physically demanding, tai chi is a practice that requires concentration. For me, it's a different type of challenge than that of cardiovascular exercise classes I've taken, like Zumba.

Meditation

The other half of tai chi is meditative. Like yoga, it is done in a quiet environment, and the movements promote a reflective state of mind. It's a great opportunity to identify worries and let them go without judgment while you are meditating. Through tai chi, you can find peace within yourself and with the world – at least during the session!

From Macafem Blog

Tai chi is no replacement for aerobic exercises, but it's a great practice to reduce stress and anxiety. It improves balance, both inside and out.

 

Stretches to Build Muscle Strength

I've been starting to get bored of my strength-training routine, and plus, it's more beneficial to your bones and muscles to do different types of weight-bearing exercises to prevent osteoporosis. A lot of things we do on a daily basis are weight-bearing and we might not even realize it, like going up the stairs. I also like to do specific stretch-like exercises to work the different muscle groups.

Here are some of the new moves I've been trying out:

Wall Arch

Start this stretch by facing a wall about half a foot away and your feet half a foot apart. Reach up and touch the wall with both hands, and take a deep breath in. You can also do repetitions where you reach up each arm separately.

Leg Lifts

This is a great stretch for the lower back. Lie on your stomach with your hands at your sides, and then bend your leg a little and lift your thigh off the ground. Hold it in the air for ten seconds before lowering it and then switching legs.

Wall Slide

Stand a couple inches away from a wall with your back to it. Then press your shoulders and behind against the wall. Tuck your chin down and keep the back of your head against the wall. Bend your knees, slide down the wall, and slide back up again.

Preventing osteoporosis isn't just one stretch and you're done. If only it were so easy! It's a never-ending process that's 100% necessary for our health. Don't get discouraged – if your weight bearing exercises get to be too hard or boring, mix it up a little bit, and you'll be back on track in no time!

Exercising While Fatigued

Menopause can really take a toll on energy levels. This is especially true when the symptoms get bad, but even when the hot flashes have cooled down, every little thing can seem stressful and leave me completely exhausted. Ironically for us, one of the strategies for fighting fatigue is to exercise more. This can be such a drag, though, and sometimes the motivation isn't there.

Here are some tips I found to keep exercising even while fatigued with my own additions I picked up through experience.

• Slow but steady is key here. You have to go at your own pace so that you don't get tired out too quickly, which is more likely to occur when you are fatigued. Short burst exercising, like sprinting, can end up being self-defeating and just lead to burnout.

• Make sure to get your stress low. A stress relief technique like meditation done right before a workout can help calm the body and mind, and also get you in the zone.

• Drink lots of water. The body won't care about the temperature when it comes to hydration, but ice cold water can make you feel more alert and ready to go. Make sure to always have some water on hand during a workout. Using a water bottle with a built-in ice pack can keep it cold for a while.

• Try to find a workout buddy. It doesn't have to be the same person every day, but having specific plans with someone means you're less likely to flake. They can also provide you with encouragement. :) If you find yourselves getting too tired or unmotivated, you can even make it a little friendly competition between yourselves.

• To add onto the point above, taking an exercise class can keep you going and focused. Classes also follow a regular schedule, helping exercise become a routine and not just something you might do when you're not tired.

Fatigue during menopause can be so hard because it creeps up even when we're doing everything right: eating healthy, exercising, sleeping enough, and trying to balance hormone levels. Even if it seems like nothing is helping, don't give up! Everything we do is all for the best, leading to a healthier lifestyle.

Aqua Zumba for Building Muscle Strength and Relieving Hot Flashes

I love swimming and I love Zumba, so I decided to try a class that combines the best of both worlds: Aqua Zumba! It has all the fun of Zumba with the added benefits of exercising in water.

Doing Zumba in water provides more resistance than doing it on dry land. I'm always looking to strengthen my muscles because it has so many benefits. Some of the main ones are:

• Improving heart health. Making your heart work hard improves its overall fitness. This also contributes to healthier blood pressure and cholesterol levels. Since us menopausal women are more susceptible to heart disease with age, this is so important!
• Burning more calories. This is a great weight loss benefit! Having a greater muscle mass helps burn more calories throughout the day.
• Improving balance. Added muscle mass can also give you better balance and stability during exercise and in daily activities.

For me, more great pros of doing water exercises are the relief of hot flashes and the easiness on the joints. Sometimes, in spite of all our efforts, a really intense workout can trigger a hot flash.  The cooling water of the pool counteracts that instantly. The water also provides a low-impact environment that prevents joint achiness post-workout.

For many people – me included, when I first started pool exercises – getting into a bathing suit can be a self-conscious or dreaded experience. Zumba helps dispel that, though, since it's so laid back and fun. We're all going through the same thing, so there's no need to feel embarrassed. It's the best pool party around!