perimenopause

5 Reasons Every Woman Should Exercise

You may not want to hear it, but exercise is very important for you. Everyone should be fitting regular fitness into their routine, but you also have some unique benefits as a woman. Here are 5 different reasons to start exercising on a regular basis.

1. It Gives You a Natural Mood Boost

One of the great things about exercising regularly is that it makes you feel so much better. It is high on the list of the best ways to naturally make you happier and reduce stress at the same time. This is all thanks to endorphins, which are happy chemicals you already have in your brain. When you exercise, it helps you release those endorphins, helping you to feel happier and more energetic. Exercising for around 30 minutes or so a day really boosts your mood.

2. You Can Reduce Certain Health Risks

Exercise is wonderful for so many reasons, from weight loss to giving you more energy. Another reason you should exercise is because it helps to reduce your risk for serious medical conditions. This includes physical conditions like osteoporosis and heart disease, both of which are a high risk if you are a woman. Exercising has also been shown to reduce the risk of dementia in older adults. There is no cure for dementia, so prevention is your best chance.

3. It Helps with Your Sex Life

If you feel like your sex life has been lacking as of late, why not feel sexier and get more confidence with exercise? There are many ways exercising can improve your sex life. First of all, it will give you more confidence due to becoming fit, healthy, and losing weight. It can also improve your sexual desire thanks to the natural mood boost and increase in energy you get. This is great for both women and men.

4. You Can Lose Weight

The reason many women choose to exercise regularly is to help them lose weight. While you should still follow a healthy diet, exercise definitely helps you manage your weight. It is important at any age, from teen and young adult years, to being an older adult and senior. Weight loss also has other benefits, like improving your confidence, helping with your sex life, and reducing the risk of heart disease, diabetes, and arthritis.

5. Exercise is Great for Mental Health

While your physical health is very important to pay attention to, you should also be focusing on your mental health as well. It is imperative that you not forget about your stress level and mental health conditions like anxiety and depression. Exercise can help you manage these types of mental health conditions.

How Yoga Breathing Can Ease Hot Flashes

Yoga is an ancient practice, developed in India thousands of years ago. It is a powerful and effective way of maintaining health, wellness and a connection to your body.

Yogic wisdom can help facilitate your passage through perimenopause, menopause and beyond. Not only is Yoga a form of exercise but it is also a meditative practice that helps you develop peace with and within yourself.

For women who need support accepting the changes that menopause brings, Yoga postures and Yoga breathing can help a woman foster a healthy relationship with herself.

The practice of Yoga has two parts:

  1. Structured breathing
  2. Structured postures/poses.

Postures are held for a particular length of time that is measured in breaths.

The beauty of Yoga is that it can be enjoyed at virtually any age and by any physical ability. Instructors are versed at creating adaptations so all can experience the benefits that Yoga has to offer. 

Yogic Breathing 

This form of breathing is deep and full. You experience the fullness of the chest expansion as you inhale and the depth of release as the abdomen and diaphragm push air out of the lungs on the exhale.   

In a 1992 study published in the American Journal of Obstetrics and Gynecology, researchers experimented with paced Yoga breathing to reduce hot flashes. Thirty-three women who were experiencing frequent hot flashes tried this technique and reported a significant reduction in the frequency of hot flashes.

Try the following as a hot flash is coming on:

  1. Slow your breathing to a rate of about one breath every 10 seconds.
  2. It helps to count slowly from 1 to 5 for each inhalation and from 1 to 5 for each exhalation.
  3. As you slow down your breathing, you may feel your hot flash release!

Rhythmic, deep breathing like this also calms the central nervous system, ease the mind and can help release emotions. Mood swings and irritability can be tempered by this type of breathing as well.