Good Lifestyle

Exercise is one of the most effective tools for looking for your mental and physical health at all stages of life, includingmenopause. The life phase (which renounces about 51 years for most women) can affect bone density, mood, stress levels, sleep models and more. Fortunately, some workouts like walking, swimming and yoga can be used foraddress or mitigate these changes. But are there work sessions that youshould not do after menopause?

"For me, there is no worst exercise [universal] if you are menopausic," says Isaac Robertson, a CISSN and ISSA certified fitness coach and founder ofTotal form. The ability of the body and physical condition of everyone is different, making a person's dream training of another nightmare person from another person.

Instead, Robertson says that people should focus on adapting their exercise routine to their unique needs and diseases. For example, if you are one of the many menopausal women with osteoporosis, he says you should avoid super rigorous exercises and be aware of your environment to avoid falls or wounds. "The bottom line is that you have to learn to listen to your body and recognize when it's time to stop," he says.

That said, there are workouts and movements that experts generally recommend that most people with menopause avoid. If you are your favorite movements and you feel good, go on them. But if you are new to exercise or looking for tailor-made recommendations, these workouts are not (usually). Continue reading to find out more about the worst exercises of menopause. And for more Intel, do not forget to checkSecret stuff for a lean body after 50 years, say experts.

If you have osteoporosis, arthritis or are usually enough to fight with common problems, you should avoid high intensity interval formation (Alias ​​HIIT). "HIITS reception sessions tend to be very jarring and can actually contribute to the weakening of our muscles and bones, which can lead to osteoporosis," says Tami Smith, a coach and a certified owner ACE ofSuitable healthy mom. If you still like this workout (and your doctor or coach OK), go ahead. But for many menopausal women, HIIT is not the best way to train. Instead, opt forLower intensity cardio (like walking or jogging) and resistance training or gentle weight lifting. You want more training tips? To verify:More than 60 years? Here is a red flag you need to do with exercise.

Buffs of heat are an almost universal menopause experience. Many women during and after the struggle of menopause with overheating, saysJeanette Depatie, a certified ACE certified fitness instructor and a senior exercise specialist. "It's probably not the best time to start a hot yoga class," she says. Regular yoga (in an air-conditioned room or studio, ideally!) Is a better bet. (DEPATIE also recommends wearing superimposed and breathable clothes during each workout.)

SIT-UPS and TOE keys are classic movements designed to operate your abdominals. But several trainers do not recommend them for menopausal women. "These two exercises increase the load placed on the spine," explains Hannah Shine, a certified personal trainer and a health manager toHourglass size. Robertson agrees, saying that these movements may emphasize and damage your spine (which is already more delicate thanks to the bone loss related to menopause).

It's not a universal tip, but certainly something for people who have trouble sleeping through the symptoms of menopause. "Women should take care to exercise earlier in the day if nocturnal workouts make it more difficult," says Depatie. Indeed, an intense exercise canstimulate cortisol(Stress hormone). If your cortisol levels are raised later in the day (for example, thanks to an exhausting workout), it might be more difficult to fall asleep. Instead, do you want to work in the morning or at the beginning of the afternoon, your schedule allows it. In addition, there are all kinds of teachers to work in AM. Do not believe me? Check Secret side effects of walking before breakfast, says science .