Why is exercise so important during menopause?

That’s because exercise will help with at least 90% of the symptoms of menopause, including hot flushes, anxiety, sleep, brain fog, and painful muscles and joints.

But exercise isn’t just limited to taking a walk, or spending time on the treadmill!

There are various important exercises that span 5 important areas of your health you need to engage in — with the 5 areas being:

1. Joint health
2. Heart health
3. Bone health
4. Muscles health
5. Mental health

Each area has unique exercises to strengthen your health.

To ensure you’re in the pink of health during menopause, it is recommended that you do a combination of these exercises at least 3 to 4 times a week:

 

Joint Health Exercises

Gently mobilizing your joints will help improve joint health in the long run.

• Ankle circles
• Knee bends
• Shoulder rolls, 
• Spine twists, 
• Hand circles 
• Fist clenching

The more you move the better you will feel, motion is lotion! 

It is advisable to practice these mobility exercises before doing any rigorous activity as it will help warm up the joints and improve the performance of your joints and muscles.

 

Heart Health Exercises

Any activity that renders you near out of breath is cardio, and is great for your heart health. It is recommended to do 20 to 30 minutes of cardio 3 to 4 times per week. 

However, if going to the gym or a studio class fills you with dread, then we have some ways you can squeeze in some heart pumping cardio in your daily activities:

• Opt for taking the stairs when you can
• Get off the bus or the train one or two stops earlier and walk the rest of the way
• Make your home your gym — when you’re doing chores put on some music and go for it!
• If you have stairs in your home, take two at a time or run up them
• If you already take the stairs or walk a lot, pick up the pace!

Bone Health Exercises

Resistance training — exercise that includes using your own body weight — will slow bone loss, and even build bone mass!

The major sites of osteoporosis are hips, wrist, and spine, so all of these areas need to be targeted. Try these simple exercise:

• Push ups
• Tricep dips
• Lunges
• Squats
• Back extensions
• Resisted rowing

 

Do 3 sets of 12 repetitions, 2 to 3 times each week for these exercises, but make sure to REST the day after and not do any kind of resistance training.

Start with push ups then work your way down the list and repeat three times.

High impact exercises, such as running and jumping will also help strengthen your bones in your hips and lower spine. However, if you do have osteoporosis it is not advised to undertake prolonged high impact work.

 

Muscle Health Exercises

Stretching is one of the major components of fitness and is too often overlooked.

If you are starting to feel stiff and achy then some simple stretches will really help, as each muscle crosses a joint. 

Therefore, if that muscle becomes tight then that joint along with the muscle will feel stiff and painful. Make sure your muscles are warm before stretching and hold each stretch for at least 15 seconds.

Mental Health Exercises

Getting fitter and stronger will also do wonders for your mental health. However, there is something else you need to address: taking time out to be calm.

When we hit menopause, the hormonal imbalance causes our adrenal glands to become overworked. These overworked glands will contribute to higher cortisol levels, increasing stress.

To help find inner peace and destress, try meditation. 

Do this:

• Sit somewhere quiet and close your eyes, put a timer on for 10 minutes
• Sit comfortably – or even lie down
• Close your eyes, breathe in through your nose and out through your mouth. Do this slowly and count each breath until you get to 10
• Do not worry if you go over and find you are at 15 or even 30, just start again and don’t give yourself a hard time. It's okay for your mind to wander, just come back to your breathing and try and concentrate on it
• If you do this for 10 minutes each day it will help calm your body, mind and adrenals.

 

PS. If you need something that’ll work side by side with these exercises to keep your menopausal symptoms to a minimum, why not try our Slim Gut Bundle?

 

These exercises do take some repetition and time for it to start working its magic.

So if you need a solution for your menopausal symptoms in the mean time…

We recommend trying Slim Gut —our best selling bundle trusted by over 400,000 menopausal women worldwide!

Slim Gut Bundle (Provitalize + Previtalize) contains the perfect blend of probiotics, prebiotics & natural herbs formulated to provided menopausal relief for women.

Introducing the Slim Gut Bundle!

With all-natural herbs like Moringa Leaf Extract that are anti-inflammatory & helps ease the effects of low-estrogen, along with thermogenic probiotics & prebiotics that regulate & recycle hormones…

The Slim Gut Bundle is formulated to help women:

• Ease effects of low-estrogen
• Support healthy weight management
• Ease hot flashes
• Soothe bloating
• Reduce mood swings

… and many more!

 

Why choose the Slim Gut?

Because this special blend of ingredients is specifically designed to provide the most support for menopausal women.

Our probiotic & prebiotic combo works synergistically to regulate and maintain hormonal balance in the body.

Not to mention the all-natural herbs blend, designed to ease the symptoms of low estrogen like hot flashes, weight gain and many more. 

This combination of ingredients we’ve picked for the Slim Gut Bundle makes it a must-have for any woman looking to keep menopausal symptoms at bay!

 

Don’t Believe Us?

Check out what our lovely customers have to say about how our Slim Gut Bundle helped make their menopause an easier experience:

 

 

"I have been using the Slim Gut for 1 1/2 months now, and the biggest change is my energy level and overall well being. 

 

My menopausal feelings and many symptoms have ‘softened’… I sleep well, no temperature changes and my mood is so much better - plus I have lost about 10 pounds too! I think using these products and seeing more changes is a matter of a few more months.”

 

- Patricia J, ✅Verified Buyer

 

 

- Leah M, ✅Verified Buyer

 

If you need a solution that actually works against your menopausal symptoms, and enjoy much needed relief like Patricia & Leah…

 

Why not try our Slim Gut Bundle and experience the benefits for yourself today!