Perimenopause usually occurs in the late thirties when estrogen level becomes a bit erratic. This is the time when a lady starts experiencing mood changes and other complications which should be taken care of. Its vital to maintain an active lifestyle at this time for her mental and physical health. There are a few exercises which can help women beat all symptoms of perimenopause stage.
How To Beat Perimenopause Stage With Exercises:
Standing Back Bend
A perfect exercise for perimenopause stage. This helps in restoring your healthy back. It also helps in reducing your rounder upper back. You need to make 2 fists. They should be just below your waist in the lower back region. You can then arch backwards and take a slow deep breath slowly. You should repeat with the other leg. Do this at least thrice a day as you keep your fists at the level of your waist.
Wall slide exercise helps women with irregular menstrual cycle. This exercise helps in improving leg alignment. It also helps in strengthening the back muscles, abdominal muscles and thigh. Keep your feet some inches away from wall. Your buttocks and shoulder shall be against the wall. As you keep your knees and feet facing forward, you need to slowly tuck your chin a bit down so that the back side of your head gets close to wall. You will be sliding up and down against the wall. Ensure that your knees are well bent. Your stomach will be flat. Repeat this at least thrice in a day.
Tai Chi is a great exercise for perimenopause. It is often said to be meditation in motion as it includes a relaxation component. It helps in removing anxiety and nervousness which is common in this stage. Tai chi involves some animal movements such as movements similar to ‘white crane spreads its wings’ while deeply breathing. All movements are slow and gentle which keeps circulation healthy and does not cause undue strain. Tai chi helps in improving strength and offers great flexibility in women. It also works in improving sleep.
Pelvic tilt helps in preventing bone loss during perimenopause stage. It helps in flattening and strengthening abdominal muscles. One needs to lie on the back. Keep the knees bent. Feet should be flat on floor. Abdominal muscles should be pulled by your pelvis. Chest area should be off the floor. Stay on to this position for at least 10 seconds. You can then lower your back to the floor. This exercise should be repeated three times in a day.
A good exercise which stretches and strengthens your legs and also lower back muscles! You need to lie down on the floor or yoga mat. Your hands will be by your sides. Bend your legs a bit and then lift your thighs up from the floor. Hold up for at least 10 seconds and then lower down gently to be back to floor. Repeat using your right leg. You should do leg lifts on both your legs, at least three times in a day.
Weight Bearing Exercises
This is the stage when you need to take special care of your body, especially the bones. You need to ensure your bones do not lose their density. You need to do weight bearing exercises which will keep your bones strong. Strength training exercises like stair climbing, hiking and sports activities like tennis help to keep you stay strong.