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The Complete Guide for Exercising During Menopause

/6 September 2017/ All MFN blog/

“Grab those hand weights and  get ready to go into a squat position,” a popular exercise guru cheerily calls out in her exercise video.  So a group of women, ages 16 to 52, dutifully get their weights and huff and puff their way through the routine  for 20 minutes three times a week.  The oldest of them, Maria, has been doing aerobics for a year. She firmly believes that the workouts have helped her avoid the hot flashes, headaches, mood swings, sleeplessness and depression that is commonly experienced by women as they go into their pre-menopause stage — and she may be right.

Why Exercise is Good

Numerous studies have shown that exercise can be an effective antidote to the rough days caused by  the hormonal changes when women hit their late forties or early fifties.

The most common symptoms, like hot flashes and sleeplessness, are associated with weight gain.  Exercising also helps prevent weight gain and loss of muscle mass that goes with menopause.

The many benefits of regular exercise may also include boosting your mood, strengthening your heart, and even promoting bone density.

While many women  opt for hormone replacement therapy (HRT) as a way to cope with the oftentimes debilitating physical and mental challenges of menopause,  HRT often puts women at risk for  blood clots, heart disease, breast cancer, Type 2 diabetes, osteoporosis, loss of muscle strength and dementia.   Those push-ups and crunches are looking better by the minute, aren’t they?

So, it’s on with the sweat pants and off to the gym we go!

What are the Best Exercises?

Dr. Alexis Abrahams, a gerontologist (a doctor specializing in the elderly), advises that exercising consistently is the key to getting the best out the exercises rather than the kind of exercise. Women in their 40s, 50s and 60s should aim to do any of these three forms of exercises:

  1. Aerobic/cardiovascular – these exercises strengthen the heart and lungs and can burn calories to help with weight management.  If you’re a beginner, start with 10 minutes a day and gradually increase as you get stronger.
  • Walking
  • Jogging
  • Tennis
  • Cycling
  • Working out on the elliptical machine, StairMaster
  • Dancing – ballroom, zumba, salsa
  1. Strengthening – When menopause hits, estrogen levels go down along with muscle mass. Working out on machines can help strengthen muscles and bones, burn body fat and rev up your metabolism. Choose a weight or resistance level  that will tire your muscles after 12 repetitions.
  • Hand weights
  • Dumbbells
  • Resistance bands
  • Exercise machines that strengthen muscles and bones and help manage weight
  1. Flexibility/stretching/range of motion – exercises that keep our aging bodies more flexible and helpful for improving (and maintaining) joint function if you have  arthritis.
  • Stretching exercises
  • Yoga, taichi
  • Pilates

Before You Start

Always check with your doctor before you consider any strenuous activity.  Ask what kind of exercises are safe and how much you can do without causing additional harm to your body.  If you have bad knees, avoid running or jogging or jumping which will put additional stress on the knees.  For women with osteoporosis, don’t do activities like biking or any sport that would put you at risk of impact that could break a bone.  Better scratch those  judo  classes from your list!

Whatever the activity, choose exercises that you enjoy and chances are you’ll continue doing them regularly.

How Much Should You Do?

According to the Centers for Disease Control and Prevention, women younger than 65 should spend at least 150 minutes a week on moderate-intensity aerobic exercises, like walking or 75 minutes of vigorous aerobic exercises. This can be broken down into 30 minutes, five times a week or smaller increments such as 15 minutes daily.

Do strength training at least twice a week, making sure to rest for at least one day between these sessions.  Do balance and stability exercises for 5 minutes every day, along with 1 to 3 minutes of stretching twice a day. If you choose to include yoga and meditation in your exercise regimen, do them on an as-desired basis, especially when you’re stressed and need something to keep you from throwing a brick at your loud next-door neighbor. Or your boss.

Here’s a sample workout schedule from the excellent book “The Ultimate Guide to Taking Control of Your Health and Beauty During Menopause” by Staness Jonekos.

  • Monday: Warm-up/Stretch, strength training, cardio
  • Tuesday: Warm-up/Stretch, cardio
  • Wednesday: Warm-up/Stretch, strength training, cardio
  • Thursday: Warm-up/Stretch, cardio
  • Friday: Warm-up/Stretch, strength training, cardio
  • Saturday: Warm-up/Stretch, cardio
  • Sunday: Rest

Doing your exercises right

Getting on the exercise bike or walking everyday just doesn’t cut it.  To reduce injury and to make the most of exercising, make sure you steer clear of these 6 common mistakes.

  1.  You only do cardio

Sure, you’re sweating after a thirty-minute power walk, but as menopause kicks in, you also need strength training to maintain your muscles and burn the calories.  Edna Levitt of 50+ Fitness recommends master squats and lunges to keep the big leg muscles strong and help people stay independent and active longer.

  1. Focusing on low-impact exercises like swimming to walking or running

Yes, your muscles might be moving but your bones get left behind.  Keeping your skeleton strong and healthy requires bone-jarring exercises like running and weightlifting to help ward off osteoporosis.  For postmenopausal women, brisk walking four times a week may be enough to lower the risk of hip fractures compared to women who didn’t walk as much.

  1. You take it easy

You can still do the exercises you did when you were in your 40s, says a JAMA Oncology study.  Postmenopausal women who did 5 hours of vigorous aerobic exercises per week lost more body fat in a year than women who exercised less.

  1. You eat the same

You were already eating healthy before, but when your metabolism slows down during menopause, you need to eat 200 calories less than you did during your 30s and 40s.  Choose protein sources from fish, chicken, and turkey and lots and lots of fresh fruits and vegetables.

  1. You forget to warm-up

Skipping the warm-up leads to injuries.   A 10-minute warm-up like arm circles, high knees or neck rotations can get the old bones and muscles ready.

  1. You think you can do it on your own

As always, check with your doctor about any of the intensive exercises you plan to do.  Get a therapist or a personal trainer for proper guidance especially with the strength training and vigorous exercises.

To keep yourself motivated, get your pals and family to exercise with you.  The more the merrier!

M is a happily married Filipino mother to three wonderful little daughters, ages: 8 years, 5 years, and 4 months old. Her daily life is a struggle between being the Executive Content Director for Project Female and deciding who gets to watch television next. She specializes in creating and editing content for female empowerment, parenting, beauty, health/nutrition, and lifestyle. As the daughter of two very hardworking people, she was brought up with strict traditional Asian values and yet embraces modern trends like Facebook, vegan cupcakes, and the occasional singing cat video.

mother-with-stroller

Postnatal Exercises

/23 August 2017/ All MFN blog/

Exercise is recommended to keep the body strong and in proper working order. Exercise also builds and maintains healthy joints, bones and muscles. Postnatal exercises help a woman get back into shape after giving birth, and they also help combat postpartum depression. There are several basic exercises you can do within a few weeks after giving birth. However, if you’ve had a Caesarean section, you may want to wait at least six weeks before doing any abdominal exercises. If you experience pain while exercising, stop immediately and call your doctor for advice.

Walking

Walking is the most basic of exercises, and it’s a good way to begin a new workout regime. Begin by walking at a leisurely pace, and increase your pace and distance over time. Once you’re comfortable in your movements, take advantage of all those great baby registry gifts you’ve received. Put the baby in the baby carrier and push the child in front of you as you walk.

Some women enjoy walking with a friend, as it gives them time to socialize, an activity you may be neglecting while caring for your new baby. If you are a runner, avoid an intense running workout until you have spoken with your physician. Some women are discouraged from exercising strenuously in the first few weeks after giving birth, especially if they are waiting for the wound from a C-section to heal. A doctor can answer questions about your limitations.

Pelvic Tilt Exercise

The tummy is a major problem area for many women after giving birth. Thus, pelvic exercises are often helpful. The pelvic tilt exercise is easy to do and can tighten up your stomach and strengthen your back. Begin on your back on the floor with your knees bent and your feet flat against the floor. Then, flatten your back against the floor as you tighten your abs and lift your pelvis slightly off the floor. Hold this position for 10 seconds. Repeat the exercise by doing three sets of ten seconds each. Pelvic tilt exercises can be done anywhere. After you’ve finished breastfeeding and put the baby down for a nap, take a few minutes to do your exercises.

Kegel Exercises

Some people worry about finding the time to exercise. However, both pelvic tilts and Kegels can be done in a short time frame. The purpose of Kegel exercises is to strengthen the muscles in your pelvic floor. During pregnancy, the muscles of a woman’s pelvis are often weakened. This is why some women experience incontinence after childbirth. If you notice that coughing, sneezing or laughing causes you to leak small amounts of urine, then you could probably benefit from Kegel exercises.

Kegels are simple. First you must identify your pelvic floor muscles. These muscles are the ones you use when you stop yourself from urinating mid-stream. Practice stopping and starting urination while in the bathroom, but only do this once or twice to identify the proper muscles. Do not make a regular habit of contracting your muscles during urination, as this can cause bladder problems.

Once you’ve identified your pelvic floor muscles, you are prepared to do Kegels. Lie on your back and contract your muscles for five seconds, and then relax for five seconds. Do this until you can contract for ten seconds at a time. Do three sets of ten seconds 2-3 times each day. You can even do Kegels while standing up and walking around. Kegels can help those who leak a small amount of urine but probably won’t be helpful to women with a serious incontinence problem.

Forearm Planks

Planks are good exercises that target and tone your abs, thighs and butt. Planks are also a great way to strengthen your abs without straining your back and neck. Begin by lying on your stomach on the floor. Put your forearms on the floor beneath your shoulders and keep your back straight with your legs extended so that your toes touch the floor.

Then, lift your tummy from the floor so that it is parallel to the floor. Using your forearms and toes to hold your body weight, tighten your tummy and hold your abs off the floor for 30-60 seconds. Rest for 30 seconds, and then repeat the exercise 4-5 times. You can also do planks with your palms flat against the floor and your arms straight rather than placing your weight on your forearms.

Finding time to exercise after giving birth can be a challenge. Try to schedule a brisk walk several times weekly at a local park, or simply walk around your neighborhood. Any exercise is better than none at all. Kegels, pelvic tilts and planks can be done inside your home. Take a few minutes several times a day while your baby sleeps to do your exercises. It’s also a good idea to have your doctor recommend stretches and workout routines. Remember to start light, then increase your exercise intensity over time.

I’m the woman next door, with all of the problems and joys of everyday life. I know that the more I give, the more I’ll receive–so my blog is intended to help people, and hopefully, it will do good things for me too. As a working mother, I’m often faced with many practical, everyday situations that make life harder, but that shouldn’t be the case. Visit my website at thebabbleout.com

Sources
http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
http://www.webmd.com/parenting/baby/6-exercises-for-new-moms#2
http://kemh.health.wa.gov.au/brochures/consumers/postnatal_exercise.pdf

Pregnant woman using exercise bike at the gym

Benefits of Low Impact Exercise During and After Pregnancy

/9 August 2017/ All MFN blog/

Pregnancy can be a joyous time for women and it is also a period where the body experiences many significant changes. Since exercise can be beneficial to the mother in managing stress and staying healthy, it is important to for every pregnant woman to get clearance from their physician for both starting a new exercise program and/or maintaining her existing one.

Before becoming pregnant, I led a healthy and active lifestyle and continued to teach classes until I was ready to deliver. During the first trimester I had to change all strenuous workouts to low-impact workouts with lots of self-care such as taking frequent breaks to hydrate. This article can help women in all stages of pregnancy assess value of low-impact exercise during pregnancy and postpartum.

What is low impact exercise? Low impact (LI) basically means maintaining movement with one foot always on the floor. We do this when we are walking, doing yoga, dancing and strength training.1 Low impact exercises have several benefits such as maintaining healthier joints, weight and heart.

Benefits of Exercise During Pregnancy

A combination of low impact dance classes, strength training and stretching during pregnancy helped me maintain my sense of self and self-esteem as my body changed drastically both anatomically and physiologically. There are several documented benefits of exercise during pregnancy including: improved circulation, sleep, digestion, as well as muscle tone to support joints, increased energy and endurance; improved body image and self-esteem.2

ACOG recommends that pregnant women get at least 150 minutes of moderate-intensity aerobic activity weekly. Moderate intensity means that you are moving enough to raise your heart rate and sweat and you can talk normally, but you cannot sing.3 If you are new to exercise it might seem daunting to get a 20 minute work out every day, but you can start out slowly and gradually increase your activity. For example, you can start with 5 minutes a day and add 5 minutes each week until you can stay active for 20-30 minutes a day. If you were very active before pregnancy, you can continue doing the same workouts until the third trimester, when a logical reduction in activity is recommended.2

Regardless of fitness level, one commonality between pregnant women is the release of Relaxin, the hormone that is responsible for softening the ligaments and joints during pregnancy and childbirth. Having relaxin in the joints can lead to wobbly, unstable joints and a loose pelvis so women should take extra precaution while choosing or continuing a fitness regimen.4

­­­­­Examples of some exercises that you can do safely while you are pregnant are walking, water workouts, stationary bicycling, yoga and Pilates. Walking is a good option for many pregnant women because it is easy on the joints and muscles and it also gives a total body workout. If however you have low back pain you might consider wearing a pregnancy support belt and/or water workouts to reduce stress on the back. The water supports your weight so you avoid injury and muscle strain. For those who like bicycling and want to continue, stationary bicycling is a great alternative to avoid falls. Modified yoga and Pilates are great for reducing stress, improving flexibility, and focused breathing. Keep in mind that balance poses/exercises can be challenging due to a shift in the center of gravity caused by a growing belly, so it is okay to modify to accommodate this change. Pregnant women should also avoid poses that require them to be still or lie on their back for long periods.3

Benefits of Exercise After Pregnancy

The postpartum experience is different for every woman both emotionally and physically. My postpartum experience brought a mild-depression and weight-gain due to nursing (yes, many women gain weight during early nursing). Like many women, I waited 8 weeks before starting an exercise routine (most women are given a time period of 6-8 weeks for healing). Getting back to exercise helped me gain a sense of control over my body and helped cope with depressive episodes. According to ACOG, exercising after your baby is born may help improve mood and can help you lose the extra pounds that you may have gained during pregnancy.3 Additional benefits of exercise for postpartum women are that it helps strengthen abdominal muscles, can regulate energy level, can promote better sleep and relieve stress.3

Like the exercise guidelines during pregnancy, ACOG suggests that the duration of exercise for postpartum women, after physician approval, is at least 150 minutes of moderate-intensity. Working out after having a baby is different for every woman and it is a good idea to go at your own pace, listen to your body and gradually increase intensity. A key point to remember is that since relaxin can stay in the body for up to six months postpartum,4 it’s a good idea to choose a workout that is not too jerky in movement and stretching is controlled. Doing a good warm up prior to the workout and a good cool down after the workout are essential. ACOG suggests aiming to stay active for 20–30 minutes a day and trying simple postpartum exercises that help strengthen major muscle groups, including abdominal and back muscles. It is also a good idea to prepare for your workout by wearing clothing that will keep you cool and wear a high-support bra. Hydration is key, and it is okay to take water breaks as you need during your workout. For those mothers who are breastfeeding, it will be important for you to either nurse your baby or express your milk prior to working out to avoid the discomfort of engorged breasts.

Although the pregnancy and postpartum experience is different for every woman, and each stage of pregnancy brings unique challenges, maintaining a low-impact exercise program can be very helpful to the mother in managing stress and staying healthy.

Richa Jauhari is a fitness instructor, personal trainer and proud new mother based in Los Angeles. She has a passion for seeing individuals strive for their best and achieve their goals. Her personal weight loss experiences, pregnancy journey and working with senior populations have helped her understand the value of believing in oneself, balance, healthy eating and regular exercise. Visit her website at richajfit.wixsite.com/richaj

References

  1. Schwecherl, Laura. “21 Low-Impact Workouts That Are More Effective Than You Think.” Greatist. Greatist, 27 Mar. 2017. Web. 15 June 2017. <https://greatist.com/fitness/take-it-easy-21-unexpected-low-impact-workouts>.
  2. Yoke, Mary M., and Laura A. Gladwin. “Special Populations.” Personal Fitness Training: Theory & Practice. Sherman Oaks, CA: Aerobics and Fitness Association of America, 2010. 320. Print.
  3. “Women’s Health Care Physicians.” Exercise During Pregnancy – ACOG. The American College of Obstetricians & Gynecologists, May 2016. Web. 2 July 2017. <https://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy>.
  4. Flashenberg, Debra. “8 Steps to Easing Back into a Fitness Routine After Birth.” Fit Pregnancy and Baby. Fit Pregnancy and Baby, 03 Apr. 2017. Web. 10 May 2017. <https://www.fitpregnancy.com/exercise/postnatal-workouts/8-steps-easing-back-fitness-routine-after-birth>.
Pregnant woman holding fitness dumbbells

Prenatal Exercise Program Design: Exercise Intensity

/12 July 2017/ All MFN blog/

When designing a prenatal fitness program the key components of intensity, duration, frequency, and mode are used, but specific modifications in the level of progression, supervision, and monitoring are needed in order to keep the exercise safe for mother and fetus. The goal of a prenatal exercise routine is to maintain or improve overall fitness, strength, and flexibility. Keep in mind that each woman’s fitness level and ability will vary, and as pregnancy progresses changes in her body will affect her ability to exercise comfortably.

woman-weight-lift

Females, Food & Fertility

/18 April 2017/ All MFN blog/

Freedom from monthly menstrual periods has historically brought pride and pleasure to many female athletes. That is, until they experience infertility when they do want to get pregnant. To their misfortune, many of the same women who were very content having abnormally functioning bodies are now in a state of grief.

fontaine-squat

5 Simple Exercises to Ease Your Pregnancy

/10 April 2017/ All MFN blog/

You just found out you are pregnant! Congratulations!

And now comes the deluge of information.  And the hormones. And the morning sickness. And the pregnancy brain. And the fatigue.

With all this coming at a woman, it’s no wonder that most women opt out of exercising while pregnant.  According to a University of North Carolina study, only 1 in 4 women meets the nationally recommended amount of physical activity per week! Most women are certainly aware of the benefits of prenatal exercise. But . . . “What if I just don’t feel like it?”  “I have no energy.”  “I feel nauseous.”  “My back aches.”  These are common excuses I hear from the pregnant mom.

And, really, who is going to argue with a pregnant woman?

A logical conclusion, based on observing general population physical activity statistics, is that the small percentage of women who are exercising regularly during pregnancy were likely active before pregnancy.

So the question is, how to motivate the mama who knows she should exercise, but feels too overwhelmed by pregnancy’s demands on her body, mind and emotions.

Over the past 12 years of experiencing firsthand with 3 pregnancies and leading small group personal training sessions with pregnant women, I have evolved an approach that nurtures self-awareness and independent self-care during pregnancy. The program I created, Power of Pregnancy, teaches the signature 5 Simple Exercises to Ease Your Pregnancy. The intention is for these exercises to serve as a primer to motivate more regular physical activity during pregnancy.

In my groups, women report that they are actually using the exercises during the day. The goal is to present a series of exercises that would be easy to weave into the work day, so that fatigue and time could never enter into the conversation as an excuse for not doing them.

The 5 Simple Exercises to Ease Your Pregnancy

1. Drink water often and take a DEEP BREATH each time you sip. When we breathe deeply the brain receives a signal to calm down and slow down, activating the parasympathetic nervous system. Recent fetal brain research indicates that stress hormones (cortisol) can have a negative effect on baby’s brain development. For instructions on how to perform the deep belly breath listen to this guided breathing recording.

2. Mountain Pose: (pictured right) A body in alignment moves and functions more efficiently. Try taking a deep breath while you slump in a chair. Difficult, right? In pregnancy, many women surrender to gravity and its disproportionate effect on physical alignment.  Practice Mountain Pose often throughout your day to familiarize your nervous system with this posture. Over time, your posture will improve.

  • Lift and spread your toes.
  • Lengthen through the legs but don’t lock the knees.
  • Gently engage the glutes and lift tall through the waist.
  • Draw shoulders back and open the heart.
  • Reach the crown of the head towards the sky.

3. Squat: (pictured right) Could there be a more perfect exercise to do during pregnancy? Let’s count the benefits.

i. Squats stretch the pelvic floor
ii. And tone it, too.
iii. Build glute strength for back pain prevention
iv. And get you ready for all the squatting you will do as a mom.

Strive for 50-100 squats per day.

Notes on Form

Watch your feet. If your feet turn out, widen your stance.  Keeping the toes straight ahead maximizes the pelvic opening, which is desirable in preparation for birth.

What if I experience pain? First try reducing the range of motion of your squat and perform a Baby Hug (description below) as you squat. If pain persists, check with a certified fitness professional or physical therapist.

4. Child’s Pose with Kegel: If you are familiar with the Kegel exercise, you know how difficult it can be to isolate the pelvic floor. In Child’s Pose, it is harder to squeeze your glutes and abdominals, so it is the perfect position to better isolate the pelvic floor. If urinary incontinence or pelvic pain exist, consult with a pelvic floor physical therapist to make sure Kegels are suitable for you.

There are two types of Kegels. Perform both.

Quick Flicks Target: superficial muscles Contract 1 second/Relax 2 seconds 10-20 times 2-3 x/day
Sustained Hold Target: Deeper muscles Contract 10 seconds/Relax 20 seconds 5 times 2-3 x/day

5. Baby Hugs: Some women express concern about squeezing their babies while doing abdominal exercises. The uterine wall is thick and engaging the core presents no risk of harming the baby. The baby hug is a safe way of keeping the abdominal wall toned without straining the muscles. These can be done safely throughout your pregnancy and can even be initiated shortly after giving birth. Due to the risk of

To Perform: Sit with your back supported. While seated, place your fingers just inside the hip bones. Inhale and on the exhale say “ha”.  Feel how the muscles under your fingers tense up.

Now try to tighten the same muscles without the “ha”. Relax.

Next, breathe in and expand the belly. Exhale and engage your core as you did when saying “ha” or hug the baby. Continue holding the muscles taut for 30 seconds.  MAKE SURE YOU BREATHE. Sing a song or count out loud for 30 seconds. Relax and end with a belly breath, bringing your navel towards the spine as you exhale. Perform up to 20 reps.

IMPORTANT: Keep the shoulders, back and legs relaxed when doing these. Place your hand on your low back. If you don’t feel your back brace itself, say “ha” and engage the deep core. This exercise is safe to do all 9 months of pregnancy.

While there is certainly no magic formula for an easy pregnancy, labor, and birth, these exercises can’t hurt to try. No matter how fatigued, sick or uncomfortable you feel, you can always do some drink water and do Deep Belly Breathing. Stay engaged with yourself. Learn to listen to your body and your body will work with you.

Gina Fontaine has spent over 20 years pursuing her career in fitness as a NASM Certified Personal Trainer and Corrective Exercise Specialist, yoga teacher, and group exercise instructor. She is the creator of the Power of Pregnancy Pre and Postnatal Education program for fitness professionals. In 2016, she brought Power of Pregnancy to the employee wellness marketplace, beginning with the largest school district in Colorado. With funding support from Kaiser Permanente, she is able to teach Power of Pregnancy to district staff members completely free of charge. Gina envisions continuing to build partnerships to expand the Power of Pregnancy to become a nationwide insurance funded wellness support for ALL pregnant women.

What is a Healthy Body Image?

/13 January 2017/ All MFN blog/

Body Image can be thought of as the picture we have of ourselves. For some of us, this is a very clear picture and it is a positive one. For others, it is distorted and the image we see is often times not what others see. A healthy body image is appreciating your own unique shape and size.