Some good exercises for menopause in women

Some good exercises for menopause in women. Photo: According to Healthshots

Menopause is the natural decline in reproductive hormones that accompanies the end of menstrual periods. It is a normal part of aging and usually occurs in women's late 40s or early 50s.

More than 80% of women going through menopause experience unpleasant symptoms, such as hot flashes, mood swings, irritability or difficulty sleeping. Exercise and a menopausal diet can help relieve these symptoms effectively.

Some good exercises for menopausal women

Squat

- To perform a squat, start by standing with your feet shoulder-width apart.

- Lower your body by bending your knees and hips, but make sure to keep your back straight. Lower as far as is comfortable, then push through your heels to return to the starting position.

Lunge

- Step forward with one leg and lower your body until both knees are bent 90 degrees. Make sure your front knee does not extend past your toes.

- Push your body back to the starting position and then switch legs.

Push-ups

- Place your hands shoulder-width apart on the floor and keep your body in a straight line.

- Lower your chest to the floor by bending your elbows and pushing up.

Rowing Exercise

- Bend forward at the waist, back straight.

- Hold the dumbbell in one hand and bring it towards your hips. Keep your elbow close to your body as you perform this movement.

- Lower down and repeat the steps on the other side.

Chest press

- Lie on a bench, holding a dumbbell in each hand and extending your arms straight up above your chest.

- Lower the weights until your elbows form a 90-degree angle, then push the weights back up.

Bicep curl

- To perform bicep curls, stand with your feet shoulder-width apart and hold dumbbells at your sides.

- As you curl the weights toward your shoulders, keep your elbows close to your body.

- Put the weight down.

Notes when exercising during menopause

Ensure proper alignment and technique, as incorrect form can lead to injury and reduce workout effectiveness.

Start with a moderate weight to best complete the exercise, then gradually increase the weight.

Always warm up before starting your workout to avoid injury.

Give your muscles time to recover between workouts, as overtraining can lead to injury.

Source: https://laodong.vn/suc-khoe/mot-so-bai-tap-tot-cho-thoi-ky-man-kinh-o-phu-nu-1384125.ldo