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5 Secrets to Exercising During Menopause

canada goose coats If you’re like most women, your sneakers are probably collecting more dust bunnies than miles. But if you want to find hormone happiness during perimenopause and menopause, it’s due time Canada Goose online to dust canada goose outlet those babies off! canada goose coats

canada goose uk black friday “All exercise, ranging from housework to running marathons, impacts menopause in a positive way,” In fact, exercise can help prevent the muscle and bone loss from which many postmenopausal women suffer, according to the American Council on Exercise. Also, a recent cheap Canada Goose Penn State study found that menopausal women who exercise experience fewer hot flashes in the 24 hours following their workout. While a recent study from the MsFLASH Research Network canada goose coats on sale found some conflicting buy canada goose jacket information that aerobic exercise isn’t significantly associated with reduced hot flashes it did find that exercise does have positive effects on sleep quality, insomnia and depression in both perimenopausal and menopausal women. What’s more, exercise may be effective at treating menopausal depression, according to a recent review published in The Cochrane Library,” says Dr. Diana Bitner, MD, a North American Menopause Society Certified Menopause Practitioner Physician and board certified OB/GYN. “My patients who exercise on a regular basis have fewer menopause symptoms as well as improved body chemistry lower cholesterol, better sugar control, less weight gain, and stronger bones. Women who exercise have better sleep, better mood and better quality of life.” canada goose uk black friday

Canada Goose Jackets According to Dr. Bitner, body fat (which, of course, tends to increase after menopause) spurs hot flashes and night sweats, leads to poor sleep, saps energy, brings down moods and can wreck self image. Put that all together, and that also means a torpedoed libido. “I talk to my patients about belly fat as a furnace that makes them hot and tired. As belly fat increases, energy decreases and hot flashes, night sweats and sleep disturbances increase. As belly fat increases, so does insulin resistance and this can cause cravings for carbohydrates and more menopausal weight gain,” she says. “If a patient has a high BMI and body fat percentage, her risk of buy canada goose jacket cheap snoring and sleep apnea increases, adding canada goose clearance another reason for poor sleep, low energy, and hot flashes.” Canada Goose Jackets

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canada goose clearance “Exercise can initially increase hot flashes by increasing body temperature especially in women who are overweight. Fortunately, such hot flashes improve as body fat is lost,” Dr. Bitner says. So, if you expect yourself to jump right back into your workout where you left off without any changes in performance, you are setting yourself up for (possibly workout ending) disappointment. Don’t worry; you’ll get there. Just remember that slow and steady wins the get fit race. In the meantime, Dr. Bitner recommends staying hydrated and focusing on big, full belly breaths to lessen exercise induced hot flashes. canada goose clearance

canada goose factory sale The best form of exercise is the one that you will canada goose coats actually do! So find a workout or a variety of workouts that you love! “Women are more likely to stick to a regimen if they have a workout buddy and if they actually enjoy the activity,” Dr. Bitner says. My hubby, David, and I are living proof and a match made in workout heaven. Five days a week we ride our bikes together, and two days a week we strength train. Besides being a great spotter, David helps keep me on track and in return I cheer him on when he wants to throw in the towel. So who motivates you? Consider exercising with your friends, family members or even your coworkers at lunch. It can be a great way to infuse some fun into your workout routine and make it feel like a little less work. If fitness canada goose black friday sale loving friends are in short supply, try taking exercise classes where you can meet other health minded women and get the support you deserve. Who knows, you might just make a lifelong friend while canada goose store you’re at it! canada goose factory sale

uk canada goose outlet “Exercise has three components: aerobic activity, strength training, and stretching. For the best results, women need a balance of all three,” Dr. Bitner says. “Stretching helps avoid injury and improves performance; strength training helps avoid injury, keeps bones strong, and significantly helps weight control; aerobic canadian goose jacket activity improves fitness and heart health as well as burns calories and helps maintain a healthy weight.” She advises that each week you get in one long cardio workout, two shorter interval workouts (think: a brisk walk with quick bursts throughout) and three strength training workouts. uk canada goose outlet

Canada Goose sale “Anyone starting a new or more strenuous exercise regimen should consult their physician in case risk factors for heart disease are significant enough to require a stress test first,” Dr. Bitner says. Also, if you have any existing injuries or conditions such as arthritis or osteoporosis, discuss them with your physician before you hit the gym. While they’re certainly no excuse to skip the gym (exercise can actually improve many aches and pains!), you need to tailor your workout to fit your body’s limitations. Canada Goose sale

canadian goose jacket Enlisting the expertise of my trainer, Daniel Shamburg, MS, CSCS, owner of Shift Fitness in Carlsbad, California, is one of the best investments I’ve ever made in my health. He comes to my house twice a week, armed canada goose deals with his mantra, “The only machine needed is YOU!” and also lends his get fit expertise via Google Helpouts and in his studio. If you decide to hire a trainer, make sure he or she has a certification through a body such as the National Strength and Conditioning Association or the American College of Sports Medicine. After all, you want to get fit, not injured! canadian goose jacket

cheap canada goose uk Put yourself and your exercise routine on the top of your to do list. cheap canada goose uk

canada goose clearance sale After struggling through the Canada Goose sale silence that surrounds menopause, Ellen resolved to help women reach out and end the confusion, embarrassment, and less than lovely symptoms that come with “the change.” Her passion to be a “sister” to all women fueled Ellen’s book, Shmirshky: the pursuit of hormone happiness. As a result of her women’s wellness journey, and canada goose in response to the overwhelming thirst of her ever expanding audience for empowering information, Ellen’s weekly blog, Menopause MondaysTM was born. canada goose clearance sale

canada goose uk outlet Menopause MondaysTM allows Ellen an expansive platform from which she broadens her discussion of menopause, women’s health, and life as a menopausal woman. Her weekly Canada Goose Jackets newsletter provides a one stop shop for the latest menopause and women’s health news and research, allowing women the access and know how needed to take charge of their health and happiness. Ellen is 1 on Dr. Ellen is also a regular contributor to over a dozen leading women’s health blogs. Her motto is: Reaching out is IN! Suffering in silence is OUT! canada goose uk outlet

uk canada goose Ellen has appeared on the “TODAY Show,” “The Katie Show,” “NBC Nightly News”, the “Rachael Ray Show,” “The Doctors,” Oprah Radio, Playboy Radio, NPR’s “Tell Me More,” Doctor Radio, and dozens of regional and national media outlets. In 2011 she appeared in a sold out, San Diego production of “The Vagina Monologues.” Ellen was one of the first regular contributors to debut on The Huffington Post’s, Huff/Post50, which targets 116 million Americans over the age of 50 uk canada goose.

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