Excercise to manage manopause from the view of physiotherapist
Exercise is a most beneficial activity for women in their menopausal years. Exercise helps "relieve and prevent many symptoms of menopause such as hot flashes and night sweats, thinning and irritation of the vagina and urinary tract, depression, insomnia, osteoporosis and elevated cardiovascular risk factors".16
Aging is often hastened by physical inactivity. By strengthening the skin, lungs, digestive tract, nervous system, and controlling body fat, exercise retards aging.16
Postmenopausal women who exercise regularly are about half as likely to develop diabetes as their more sedentary counterparts. Even more cases of diabetes might be prevented if overweight women took off pounds as a result of increased activity. Women who regularly engaged in any physical activity were 31% less likely to develop diabetes during the study period than women who did not exercise regularly. Women who exercised more than four times per week had half the risk of diabetes compared with women who never or rarely exercised moderately or vigorously.
GENERAL FITNESS AND FLEXIBILITY EXERCISES FOR MENOPAUSE
Gentle exercises that promote mobility, flexibility and relaxation and at the same time decrease stiffness and soreness often help the menopausal woman. Vigor and energy are usually enhanced with regular exercise. Using stairs whenever possible and increasing daily walkingtime are two of the very best exercises.
The following are some recommended exercises and should ideally be done for approximately 30 minutes upon rising in the morning. Always rest a few minutes after exercising.
DEEP ABDOMINAL BREATHING
Lie flat on your back with your knees pulled up, keeping your feet slightly apart. Inhale deeply through the nose, allowing your stomach to relax. Your stomach should balloon out as you breathe in. Imagine that your body is filling with energy on each inhalation. As you exhale, imagine the air being pushed out from the bottom of your lungs to the top. This breathing will promote deep relaxation, abundant energy, and stress control.
Improving range of motion and flexibility in all joints will remedy stiffness and soreness that are so common as we reach menopause.
The following exercises are done in sequence sitting on the floor, legs stretched out in front.
· Toes - Place your hands at your sides and flex your toes 10 times.
Author: Dr.Maulik patel
(Clinical physiotherapist,Gold medalist)