Strengthen Your Pelvic Floor
One of the many changes that occur during the menopause is difficulty controlling your bladder or bowels due to the weakening of the pelvic floor muscles. Daily exercises can help to strengthen the muscles and are recommended to do even before the menopause sets in. A simple shoulder bridge is very effective you can perform each day to help maintain muscle tone. To do the exercise begin by lying on your back with your feet on the floor and engage the pelvic floor and abdominal muscles. (Imagine you’re stopping the flow of water) Gently lift your buttocks up, followed by your lower and middle back then chest until your body weight is on your shoulders. Take a breath and slowly, in reverse order, return to starting position. Repeat 10-15 times.
Do Weight Bearing Exercises
Because the risk of osteoporosis increases as we get older, you can reduce the onset by doing weight-bearing exercises. These are commonly known as multi-joint exercises that are functional to daily living. For example, a squat uses multiple joints and muscles to perform. It also mimics the action of sitting down on a chair or toilet, meaning its functional to everyday living.
Go Easy On The Alcohol
It can become an easy habit to sit down at home with a large glass of wine and before you know it the bottle has gone! Be wary of how many nights a week this takes place as the routine can easily become a habit.
Increase Your H20
Following on from the above, make an effort to drink plenty of water throughout the day, your skin will certainly thank you for it. As we age our skin produces less collagen and elasticity, making the epidermis thinner. Drinking plenty of water keeps the skin looking and feeling hydrated.
The forties are the wonder years! You have spent your 20 and 30’s experimenting, fretting and sometimes caring too much about nothing. By the time you get to your forties you actually know what you like and what you want from life. Start living and pursuing your dreams! Be adventurous and take on new challenges. This is especially important for mental health too.
Eat Healthy Fats
Essential fatty acids are exactly that, essential! Your body is made up of thousands of cells, and each one requires good fat, especially omega 3. Try to include oily fish like salmon and mackerel into your diet, along with avocado, nuts and olive oil.
Imagine you are training for a marathon, you would go out and run. The same applies to your brain if you want better performance, you will need to exercise your mind. Life has many distractions that can consume and overwhelm us. Taking a moment each day to focus on breathing, bring yourself into the moment and being aware of your surroundings can reduce the symptoms of stress and anxiety. If you’re new to this, there are plenty of apps to try like calm.com or headspace.
Get Plenty Of Sleep
In order for your body to restore, develop and get stronger, you’ll need a minimum of 7 hours good quality sleep per night. If you struggle with this, try removing electronic devices from your bedroom or avoid the bright screens late at night as they can interfere with your natural sleep cycles.
By Sharon Morrow – Owner of New Dimensions Fitness
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