Are Certain Workouts Better During Menopause?
No matter what type of workouts you do, they all can help during menopause. The key is to get 75 minutes of vigorous exercise or 150 minutes of moderate exercise. It can be cardio workouts like jogging, riding a bike, swimming or just walking or you can use the time for strength training. If you’re doing cardio, it boosts your heart rate, burns calories and improves circulation. Just getting exercise is regularly is what is important.
Strength training, especially weig0our body makes changes and estrogen levels drop.
The estrogen helped the body maintain bone strength. It’s estimated that 10% of the bone mass is lost during menopause and if the person is inactive or has other risk factors, it can be as high as 20%. When you do strength training, your muscles tug on the bone and that sets into motion the absorption of calcium to deal with the added force and prevent the bones from breaking when muscles tug on them. People tend to gain weight during menopause and strength training can help burn fat and build muscle tissue, which requires more calories for maintenance, so you’ll boost your metabolism.
Flexibility and relaxation training, like yoga and tai chi can help with hot flashes.
Each person going through menopause has different symptoms. Some have hot flashes, while others think they have no symptoms at all, until they realize that insomnia is one of those. Exercise of all types can help the insomnia, since you sleep better at night after working out. There are also poses in yoga that can help relieve the fatigue, irritability and hot flashes of menopause.
Do something you enjoy.
If you want to relieve some of the irritability of menopause, then do something you enjoy. Having fun and staying active is what it’s all about. Maybe you love playing tennis. It’s a good cardio workout and also improves flexibility. Dancing is another exercise that can improve overall body fitness. It builds strength, flexibility and endurance, too. It can be regular dancing like you’d do on an evening out on the town or take special classes in jazz, ballet or even belly dancing. The key is to enjoy it, not necessarily to prepare yourself for a chorus line.
- You can use a StairMaster or take the frugal route and simply climb stairs regularly. I know someone that runs up and down their stairs at home as part of their workout. As your estrogen levels drop, your risk of coronary problems increase, so getting this type of cardio can keep you heart healthy.
- If you don’t have time to workout, you can combine exercise with household duties. Just do your jobs with more speed and vigor. Washing windows, doing yardwork and scrubbing the tub can actually be quite a workout when you do it that way.
- The food you eat also makes a difference in the severity of your symptoms. Eating healthy with plenty of greens, healthy fats and lean protein sources are important. Green tea, flax and oatmeal have also been shown to help relieve symptoms.
- If you’re finding it hard to stick with a program or simply aren’t sure where to start, we can help. We’ll help you create realistic goals that are realistic, specific and attainable. At The Worx, we create personalized programs for you.
For more information, contact us today at The Worx by Maia
Best Workouts For Depression
If you have a negative reaction to many drugs or simply are looking for something more natural to lift your spirits and overcome depression, there are alternatives. I often hear people in Alexandria, VA, who choose diet and exercise, plus counseling if necessary to overcome the problem. There is scientific backing that workouts for depression can help. In fact, some psychiatrists and psychologist use it as an adjunct therapy.
Exercise helps boost your circulation.
While a healthy diet and exercise won’t cure everything, it certainly can help. Health care professionals are now discovering you don’t have to take chemicals, since the body makes its own. When you workout hard, you’ll burn off the hormones of stress. Sometimes, just relieving the stress is all you need. The body also creates natural pain relievers like endorphins and has a reward system using dopamine, that also helps you feel better emotionally. The increased circulation also brings oxygen and nutrient laden blood to all parts of the body, including the brain.
You don’t have to get fancy.
If you run, you’ll get the increased heart pounding circulation, but you don’t have to run to help lift your spirits. Running 30 minutes a day can be a good prescription for mild depression. Always consult a medical professional to provide other types of counseling. Just walking more can also help lift depression. Studies show that just walking 30 minutes a day helps if you do it regularly. As you get fitter, you can increase the pace.
Bust out the weights and start strength training.
Numerous studies also show the benefits of strength training for depression relief. One study on stroke survivors studied the effects of strength training. The results were impressive. After ten weeks, the survivors had benefits from the training that included the reduction of the signs of depression. It was a combination of the exercise and the feeling of control and mastery that lifted the mood of even those most depressed. Following the progress of muscle mastery and increased strength was an important factor.
- Even milder exercise like tai chi and yoga are good for depression. The improved flexibility and slow focused movements even help people with major depression. Both have shown to make significant improvement for people that were depressed.
- If you’re not ready for formal training, turn on the music. Put on your favorite motivational music like St. Elmo’s Fire or happy songs like Sunshine, Lollipops and Rainbows are great for dancing, but you should choose your own favorite.
- Aerobic exercises tend to be the best for lifting spirits. Make everyday tasks an opportunity to get that cardio workout. Alternate between high intensity and recovery by modulating your pace.
- Focusing on exercise can also help you sleep better. The better your sleep can help you have a happier life. Include antidepressant foods like walnuts, tomatoes, leafy greens and mushrooms in your diet, too.
For more information, contact us today at The Worx by Maia
Training Ideas To Get Fit Through The Winter
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Pellentesque varius velit nec orci condimentum molestie. Sed ornare sapien ac purus pharetra, sit amet vulputate justo dignissim. Donec consectetur nunc nec quam consequat, nec maximus nunc ornare. Aenean quis arcu fringilla, imperdiet sem quis, laoreet libero. Nunc iaculis sed sapien quis lobortis. Sed nec dapibus nunc. Cras eleifend maximus sem, vitae tincidunt purus malesuada quis. In in commodo sem. Integer ultrices vestibulum nulla, ut volutpat erat dignissim sit amet. Quisque aliquam massa non lobortis sagittis. Nunc bibendum turpis eget efficitur mattis. Vestibulum tristique massa lacus, eu molestie dolor congue quis.
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32 Secret Workouts To Strengthen Your Core
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Healthy Meals That Are Great For The Whole Family
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Pellentesque varius velit nec orci condimentum molestie. Sed ornare sapien ac purus pharetra, sit amet vulputate justo dignissim. Donec consectetur nunc nec quam consequat, nec maximus nunc ornare. Aenean quis arcu fringilla, imperdiet sem quis, laoreet libero. Nunc iaculis sed sapien quis lobortis. Sed nec dapibus nunc. Cras eleifend maximus sem, vitae tincidunt purus malesuada quis. In in commodo sem. Integer ultrices vestibulum nulla, ut volutpat erat dignissim sit amet. Quisque aliquam massa non lobortis sagittis. Nunc bibendum turpis eget efficitur mattis. Vestibulum tristique massa lacus, eu molestie dolor congue quis.
Cras ornare ut diam non commodo. Nulla sit amet justo est. Donec rutrum odio nec dapibus placerat. Etiam efficitur mattis feugiat. Cras eget consectetur ante. Proin sit amet velit lectus. Etiam eu sem felis. Mauris diam arcu, luctus id vulputate ac, porttitor rutrum nisl. Ut vehicula est ut nulla luctus efficitur. Cras gravida tortor quis arcu semper hendrerit. Aenean vel mauris quis est ultrices congue eu eget tellus. Maecenas nec consectetur erat.
Integer dapibus ac mauris fringilla sollicitudin. Nullam neque metus, posuere cursus facilisis at, fringilla eu erat. Aliquam tristique, ligula id dapibus euismod, turpis purus tempor sapien, sit amet tempor orci urna ut ipsum. Quisque in turpis scelerisque, gravida nibh id, egestas lectus. In efficitur congue libero, in consequat ligula faucibus consequat. Nulla ac aliquet erat. Nullam pulvinar arcu non lectus accumsan molestie. Vivamus ullamcorper lorem id condimentum pellentesque.
Sed consectetur sed est id viverra. Cras sit amet augue aliquet, volutpat nibh et, volutpat enim. Donec nec urna nec metus tempor hendrerit consequat quis ante. Nullam scelerisque eu lorem id cursus. Etiam convallis quam eu dui porta, eu malesuada arcu mollis. Praesent ac odio eu augue bibendum iaculis. Phasellus in tellus eget sem egestas bibendum. Pellentesque tincidunt imperdiet enim vel euismod. Pellentesque in massa varius, mollis velit id, hendrerit justo. Duis mi lectus, condimentum molestie neque ac, congue varius quam. Nunc cursus sit amet nisi nec dignissim. Praesent nisl sem, lacinia eu auctor in, iaculis et ligula.
Crossfit Tips For Absolute Beginners
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Praesent est est, semper et mi aliquet, ullamcorper gravida mi. Nullam scelerisque aliquet ullamcorper. Curabitur tincidunt odio urna, a dapibus nunc ultrices eget. Mauris lobortis orci nisi, nec tristique nisi tempor at. Quisque dictum nec felis a tempor. Morbi ac velit a orci ultrices porttitor non vitae diam. Vestibulum a enim tincidunt diam vulputate posuere non non justo. Phasellus commodo sed tortor vitae venenatis. Vestibulum maximus dolor risus, et rutrum urna pellentesque eu. Fusce sed sem mi. Mauris suscipit lacus ut quam sodales, sit amet cursus augue fermentum.
Pellentesque varius velit nec orci condimentum molestie. Sed ornare sapien ac purus pharetra, sit amet vulputate justo dignissim. Donec consectetur nunc nec quam consequat, nec maximus nunc ornare. Aenean quis arcu fringilla, imperdiet sem quis, laoreet libero. Nunc iaculis sed sapien quis lobortis. Sed nec dapibus nunc. Cras eleifend maximus sem, vitae tincidunt purus malesuada quis. In in commodo sem. Integer ultrices vestibulum nulla, ut volutpat erat dignissim sit amet. Quisque aliquam massa non lobortis sagittis. Nunc bibendum turpis eget efficitur mattis. Vestibulum tristique massa lacus, eu molestie dolor congue quis.
Cras ornare ut diam non commodo. Nulla sit amet justo est. Donec rutrum odio nec dapibus placerat. Etiam efficitur mattis feugiat. Cras eget consectetur ante. Proin sit amet velit lectus. Etiam eu sem felis. Mauris diam arcu, luctus id vulputate ac, porttitor rutrum nisl. Ut vehicula est ut nulla luctus efficitur. Cras gravida tortor quis arcu semper hendrerit. Aenean vel mauris quis est ultrices congue eu eget tellus. Maecenas nec consectetur erat.
Integer dapibus ac mauris fringilla sollicitudin. Nullam neque metus, posuere cursus facilisis at, fringilla eu erat. Aliquam tristique, ligula id dapibus euismod, turpis purus tempor sapien, sit amet tempor orci urna ut ipsum. Quisque in turpis scelerisque, gravida nibh id, egestas lectus. In efficitur congue libero, in consequat ligula faucibus consequat. Nulla ac aliquet erat. Nullam pulvinar arcu non lectus accumsan molestie. Vivamus ullamcorper lorem id condimentum pellentesque.
Sed consectetur sed est id viverra. Cras sit amet augue aliquet, volutpat nibh et, volutpat enim. Donec nec urna nec metus tempor hendrerit consequat quis ante. Nullam scelerisque eu lorem id cursus. Etiam convallis quam eu dui porta, eu malesuada arcu mollis. Praesent ac odio eu augue bibendum iaculis. Phasellus in tellus eget sem egestas bibendum. Pellentesque tincidunt imperdiet enim vel euismod. Pellentesque in massa varius, mollis velit id, hendrerit justo. Duis mi lectus, condimentum molestie neque ac, congue varius quam. Nunc cursus sit amet nisi nec dignissim. Praesent nisl sem, lacinia eu auctor in, iaculis et ligula.
Full Strength Workouts Without The Gym
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Pellentesque varius velit nec orci condimentum molestie. Sed ornare sapien ac purus pharetra, sit amet vulputate justo dignissim. Donec consectetur nunc nec quam consequat, nec maximus nunc ornare. Aenean quis arcu fringilla, imperdiet sem quis, laoreet libero. Nunc iaculis sed sapien quis lobortis. Sed nec dapibus nunc. Cras eleifend maximus sem, vitae tincidunt purus malesuada quis. In in commodo sem. Integer ultrices vestibulum nulla, ut volutpat erat dignissim sit amet. Quisque aliquam massa non lobortis sagittis. Nunc bibendum turpis eget efficitur mattis. Vestibulum tristique massa lacus, eu molestie dolor congue quis.
Cras ornare ut diam non commodo. Nulla sit amet justo est. Donec rutrum odio nec dapibus placerat. Etiam efficitur mattis feugiat. Cras eget consectetur ante. Proin sit amet velit lectus. Etiam eu sem felis. Mauris diam arcu, luctus id vulputate ac, porttitor rutrum nisl. Ut vehicula est ut nulla luctus efficitur. Cras gravida tortor quis arcu semper hendrerit. Aenean vel mauris quis est ultrices congue eu eget tellus. Maecenas nec consectetur erat.
Integer dapibus ac mauris fringilla sollicitudin. Nullam neque metus, posuere cursus facilisis at, fringilla eu erat. Aliquam tristique, ligula id dapibus euismod, turpis purus tempor sapien, sit amet tempor orci urna ut ipsum. Quisque in turpis scelerisque, gravida nibh id, egestas lectus. In efficitur congue libero, in consequat ligula faucibus consequat. Nulla ac aliquet erat. Nullam pulvinar arcu non lectus accumsan molestie. Vivamus ullamcorper lorem id condimentum pellentesque.
Sed consectetur sed est id viverra. Cras sit amet augue aliquet, volutpat nibh et, volutpat enim. Donec nec urna nec metus tempor hendrerit consequat quis ante. Nullam scelerisque eu lorem id cursus. Etiam convallis quam eu dui porta, eu malesuada arcu mollis. Praesent ac odio eu augue bibendum iaculis. Phasellus in tellus eget sem egestas bibendum. Pellentesque tincidunt imperdiet enim vel euismod. Pellentesque in massa varius, mollis velit id, hendrerit justo. Duis mi lectus, condimentum molestie neque ac, congue varius quam. Nunc cursus sit amet nisi nec dignissim. Praesent nisl sem, lacinia eu auctor in, iaculis et ligula.
Alternative Breakfast Ideas To Mix Things Up
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Pellentesque varius velit nec orci condimentum molestie. Sed ornare sapien ac purus pharetra, sit amet vulputate justo dignissim. Donec consectetur nunc nec quam consequat, nec maximus nunc ornare. Aenean quis arcu fringilla, imperdiet sem quis, laoreet libero. Nunc iaculis sed sapien quis lobortis. Sed nec dapibus nunc. Cras eleifend maximus sem, vitae tincidunt purus malesuada quis. In in commodo sem. Integer ultrices vestibulum nulla, ut volutpat erat dignissim sit amet. Quisque aliquam massa non lobortis sagittis. Nunc bibendum turpis eget efficitur mattis. Vestibulum tristique massa lacus, eu molestie dolor congue quis.
Cras ornare ut diam non commodo. Nulla sit amet justo est. Donec rutrum odio nec dapibus placerat. Etiam efficitur mattis feugiat. Cras eget consectetur ante. Proin sit amet velit lectus. Etiam eu sem felis. Mauris diam arcu, luctus id vulputate ac, porttitor rutrum nisl. Ut vehicula est ut nulla luctus efficitur. Cras gravida tortor quis arcu semper hendrerit. Aenean vel mauris quis est ultrices congue eu eget tellus. Maecenas nec consectetur erat.
Integer dapibus ac mauris fringilla sollicitudin. Nullam neque metus, posuere cursus facilisis at, fringilla eu erat. Aliquam tristique, ligula id dapibus euismod, turpis purus tempor sapien, sit amet tempor orci urna ut ipsum. Quisque in turpis scelerisque, gravida nibh id, egestas lectus. In efficitur congue libero, in consequat ligula faucibus consequat. Nulla ac aliquet erat. Nullam pulvinar arcu non lectus accumsan molestie. Vivamus ullamcorper lorem id condimentum pellentesque.
Sed consectetur sed est id viverra. Cras sit amet augue aliquet, volutpat nibh et, volutpat enim. Donec nec urna nec metus tempor hendrerit consequat quis ante. Nullam scelerisque eu lorem id cursus. Etiam convallis quam eu dui porta, eu malesuada arcu mollis. Praesent ac odio eu augue bibendum iaculis. Phasellus in tellus eget sem egestas bibendum. Pellentesque tincidunt imperdiet enim vel euismod. Pellentesque in massa varius, mollis velit id, hendrerit justo. Duis mi lectus, condimentum molestie neque ac, congue varius quam. Nunc cursus sit amet nisi nec dignissim. Praesent nisl sem, lacinia eu auctor in, iaculis et ligula.
Do Vegans Need To Take Supplements?
In Alexandria, VA, there are all types of eating philosophies. They include vegetarians, vegans, flexitarians and etc. There are benefits and drawbacks for all types of nutrition philosophies. For vegans, getting adequate nutrition is one concern and whether taking supplements is necessary. By eliminating all animal products from their diet, which includes meat byproducts like gelatin, honey, seafood, milk products and eggs, it’s harder to get certain nutrients.
It takes time to ensure you get adequate complete protein.
Complete proteins contain all nine essential amino acids that our body doesn’t make. There are some complete protein sources in the plant world, such as quinoa, tofu, tempeh, edamame, buckwheat, pistachios, chia seeds and hemp seeds. Even though there are eight sources, three are from soy products and there is a link between too much soy and some forms of cancer. For variety, you can mix and match food to make complete proteins. A whole wheat peanut butter sandwich is one example. While lack of adequate complete protein is of the concerns, with careful planning, it shouldn’t be.
Vitamin B12 may be lacking.
People normally get their vitamin B12 from animal products. Vitamin B12 is necessary to build prevent anemia and build red blood cells. Women need it in early stages of pregnancy to prevent birth defects. It boosts bone health, reduces the risk of macular degeneration and improves brain health. It also plays a role in metabolism. Unless you’re taking nutritional yeast, eating shitake mushrooms or eating B12 fortified foods, you may need supplements.
Vitamin D and other nutrients may be missing from vegan diets.
You’d think that vitamin D would be the easiest nutrient to get, since it comes from exposure to the sun, but both vegans and non-vegans are often deficient in this vitamin. Constant sunscreen is one reason, your location, skin color, age and weight are others. While fortified foods contain D, mushrooms are another decent source. It’s necessary to activate calcium, but calcium intake is another problem for vegans. It’s in broccoli, kale and other greens. Iron is also a problem, since most people use fish, chicken or beef as a source. Fortified foods are one option.
- Balancing your omega6 and omega3 fatty acids is important. If you’re vegan, focus on walnuts, chia seeds and flaxseed to boost omega3.
- Two good sources of protein for vegans are lentils and chickpeas. Lentils have 8.84 grams of protein per half cup and chickpeas provide 7.25 grams. Hummus is made from chickpeas, so choose it for a healthy dip.
- Zinc is a difficult nutrient to get on a vegan diet. Even non-vegans suffer from deficiencies. Zinc is high in animal products, but you can also get it from eating pumpkin seeds, chickpeas, lentils and cashews, to name a few sources.
- Fat and protein help you feel full longer and faster, but vegan protein sources provide less protein and more bulk. You may have to eat several times throughout the day to feel satiety. Be careful you aren’t snacking on unhealthy vegan options, like fries or potato chips.
For more information, contact us today at Team Worx
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