Master These 6 Simple Strength Exercises for Better Menopause
Master 6 simple strength exercises for better menopause. For women in menopause these have very specific purposes! Both overall and lower body strength are associated with early mortality. For women in menopause muscle loss accelerates significantly – up to 27% during perimenopause. A TOTAL BODY workout is best but there are some exercises that have more influence on ability to rise from a chair, get up off the floor, and help maintain metabolism. Two lower body exercise shine for ability to get up from a chair and the floor.
Posture is also a problem and pulling exercises trump pushing. Smaller muscle groups are also important to prevent falls, fracture and postural stress and support core from shoulders to knees.
Do the Bridge& Back extension daily
Squats, lunges and Pulls/rows: Work up to 3-4 sets of between 5-20 reps depending on your starting point (heavy weight few reps is for EXPERIENCED).
Squat
Lunge – get up from the floor!
Pulls
Seated Calf Raise for the soleus– trip and fall risk reduction
Bridge (walk)
Upper back extension – posture, avoid kyphosis, correct forward head
00:00 Introduction
00:27 Squat
01:08 Lunge
01:53 Pulls (rows)
03:23 Calf Raise
04:51 Bridge
05:47 Back Extension
References:
https://www.sciencedirect.com/science...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/29860...
https://pubmed.ncbi.nlm.nih.gov/18661....
https://pubmed.ncbi.nlm.nih.gov/23222...
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