Progesterone
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Other names: Prometrium
EXERCISE AT MENOPAUSE: WHAT KIND OF EXERCISE?
You need weight-building exercise for the bones, aerobic exercise for your heart and circulation and some kind of stretching exercise to keep you flexible and poised. My time is very limited so I have chosen a variety of exercises to give me all-round benefits. Some I can do at home and some I need to plan. I mix walking, running up the stairs, yoga, exercises from a video and a visit to my local leisure centre which has a gym. That way I get all the different kinds of exercise my body needs.
Many years ago I was taught a series of yoga movements called the Sun Salutation and they have stayed with me ever since. The Sun Salutation is taught as an exercise to start the day but you can do it at other times. I like it because there is a definite start and finish and also because of the variety of movements it offers in one simple sequence. The benefits are many, including posture, deep breathing, spine stretching, improved flexibility, increased circulation and relaxation.
Swimming is not weight-bearing. But if you enjoy it you should do it to increase stamina, improve your cardiovascular health and get a good stretch. There may be an aqua aerobics class at your local pool. That is an excellent way to get cardiovascular exercise and tone your muscles without putting pressure on your joints. And if you are on the plump side you will be more adept at it than thinner women whose lack of body fat means it is harder for them to float.
As with food you should try to introduce variety so that your body gets all the different kinds of exercise it needs. Start with thirty minutes of exercise once a week and gradually build up to one hour, three times per week, of various kinds of exercise. Whatever you do, be sure to first warm up properly by doing some stretching exercises. This reduces the risk of injury to your muscles and joints. If you join an exercise class, make sure the instructor is properly trained and that he or she teaches to do the exercises in the right way. It is all too easy to damage your back by pulling on the wrong muscles.
Because of limited time and wanting to fit in exercise whenever I can I have used an exercise video at home. There are some excellent exercise videos on the market, but also be aware that some should be treated with caution. I have found the videos by an American called Katy Smith to be particularly useful. These have a number of sections and I find that if I only have fifteen minutes to spare I can choose a complete section to follow.
Exercises for your breasts
Women’s Health1. Stand 60cm (2ft) away from a wall and place your hands flat against it, 30cm (1ft) wider than your shoulders. Breathe in, bend your elbows and lean towards the wall. Try to touch the wall with your nose, keeping your back flat and your legs straight as if you were doing a vertical press-up. Hold for a few seconds, then press away. Repeat five times.
2. Bend your elbows and press your palms together as if in a prayer position but with your elbows sticking out. Press your palms together as firmly as possible. Hold for a few seconds and then relax. Repeat five times.
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