Exercise basics for Menopause

Welcome to the part 2 of the menopause series. As you are already aware that it is quite natural to gain size and weight during this phase but what works like magic here is exercise. Exercise is the therapy that is most effective in this phase. But you need a 30 min dose of it daily.
The main benefit of this intervention is an improved waist to hip ratio. In plain English it means it helps you reduce the size of your waist. Lesser visceral fat means lesser load on your thyroid & adrenal glands, and on the cardio respiratory system. Essentially, exercise reduces risk of cardiovascular diseases (like BP), diabetes, thyroid malfunction and even certain cancers.
However, a mental shift is necessary in this phase, to look at exercise as an active mode of relaxation and not of calorie burning or whipping oneself back in shape. Exercise is not punishment.
You need to keep the focus on all modes of exercise- strength, yoga and even cardio but keep the duration to 30 mins and intensity finely calibrated to ensure full recovery. This keeps you from getting injured and falling off track with exercise.
Improved oxygenation and circulation to ovaries also means that bleeding is controlled and all symptoms and possible side effects are kept well under check.
The daily dose of exercise helps -
- reduce pain & inflammation in joints, improves bone density
- reduce intensity & frequency of hot flashes
- reduce anxiety, improves mood & sense of wellbeing
- reduce cravings, guilt trips & improves confidence
- reduce breaks in sleep to use the washroom and drink water, thereby improving sleep quality.
#menopause #women #health #exercise

[@Rujutadiwekarofficial]

Home exercises for strength - kzbin.info/www/bejne/bGPTk6ibq6mVqJYsi=AmwIdhdydsXiuJyl

[@ashwinibajpai8278]

I am going throu menopause now a days.. Nd m gaining weight like never before..i am 5'6" 50 yrs ... All my life i was less than 65 kilos but despite f eating well i hv crossed 70 kilo mark in last 2-3 months.. Not liking d way i look... I excersice too My Q is... Ye apne aap badha hua wajan apne aap utrega??

[@Sarita-ux5kf]

Uterus and ovaries remove ke bad bhe same exercise Kara sakte hai kya

[@sharmilanair3627]

5 years post menopause. Through exercise and healthy diet, I’ve managed to keep my waist and figure trim. A young mindset helps too😘

[@rashmikagra616]

Best thing of Rujuta ji is that she advise you like a sister, mother or someone who loves and care you so much. Thank you so much for sharing all the essence of your knowledge through utube and reach to all common and diverse audience.

[@pratibhakshatri82]

Well said

[@geethasriram6656]

So true ❤ she has such an endearing manner that connects warmly with us.. and all her tips are so practical.. even if one is not doing it, we feel, yeh karke dekhna chahiye 😍

[@lizrego2003ster]

So true. The ability to say NO (as an excuse) is the first step in saying YES to yourself.

[@pravinchalag9312]

Thank you Rujuta ji❤ Mei grihini hun mera menopause chal rahi hai...choti si sheher me rehethi hun...aap strength badhaneka exercise ka ek video banaya tho meri jaise ladies ko help hoga...kripaya ek video hamara jaisa logon k liye bana deejiye🙏🙏 Kal aur aaj ka vlog k liye dhanyavaad🎉

[@user-jf4lo6ou4q]

Yes definitely. ..pls make One video on strength training and how it can be done at home...for women who can not access gym..

[@poojaraja7716]

Unhone already banaya hai. Kripya karke unka playlist dekhiye. Agar chahe to KZbin pe MadFit channel pe bhi aapko acche exercise videos mil jayenge. Dhanyawad.

[@riddhinagwekar4528]

Thanks Madam nice information 👍

[@pradnyachavan4702]

खूप खूप धन्यवाद हि सिरीज सुरू केल्याबद्दल...❤

[@lopabhatt3197]

Loved this: exercise not for weight loss, but to relax. SO TRUE

[@gouritarodekar7977]

Thanks Rujutaji. Chhoti chhoti lekin saari health problems ko aap ne iss series me cover kiya hai. Aap ko jitni baar Thanks kahu woh kum hai. Mai ye saari baate Dr. ko batati thi to ek to wo najarandaz karte the ya mujhe kehte the ki Psychiatrist ko dikhao. Koi mujh pe bharosa nahi karta tha to mera confidence level down ho gaya tha. Thank you again. Aap Angel ho.❤❤

[@rupalik9731]

Maam, A huge thanks and warm hug for coming up with this series. Much needed, extremely informative and so beautifully explained.❤❤❤❤❤

[@sheetalchaudhary821]

Thank you for all your clips. So informative and inspiring and supportive

[@neelimasrigowrikavuri2799]

Beautiful easy to understand explanation. Thank you so much for this series! 🙏

[@shibanimitra4108]

Excellent 👌 guidance and support tips, Rujuta ji 💐. Thanks 🙏

[@scrunchconnection4100]

❤ my fav! You are truly so amazing in helping women across all ages stay healthy and happy! Loads of love❤❤

[@poonampandey2526]

How well discussed and described ..... please continue to share your vast knowledge and experience.....

[@deepshikhajain1761]

Wow! Very encouraging, Very helpful video . Lots and loads of gratitude 🙏 to you for helping out millions of females, by sharing , your knowledge . Actually it feels like you are sharing your Care , love with us through your words . May God gives you all the happiness ,health and love , in your life.

[@meghanapatwardhan5528]

सहज सुंदर सोपी माहिती.. कालचा व्हिडिओ देखील अतिशय छान होता.. ऋजुता मॅडम तुमच्या या उपक्रमामुळे अनेक स्त्रियांना मेनोपॉजच्या तिन्ही स्टेजमधून जाणं सुलभ होणार आहे हे नक्की!! मन:पूर्वक धन्यवाद!!

[@user-pf5db3dy8n]

Right time right video, feel like crying, getting overwhelmed,all related to hormones . Thanks for the guidance, looking forward to many such insights.❤

[@surekhabangera3779]

Thank you so much Rujuta for this valuable guidance.

[@aasiyakazi2422]

Thanks a lot for complete guidance and understanding of menopause. Needed badly at this time when i am facing all these symptoms of menopause. Thanks once again. May God bless u with good health and long life.

[@ummearbaa6549]

This series is most awaiting Thanks a lot ma'am ❤

[@niruthapar7942]

Excellent guidance and support. Thanks a lot ❤

[@rutabaxi]

Beautiful vdo. Appreciate your easy and helpful guidance. Thank you so much 🙏

[@Amfun_60]

Luckily just watched the 1st part and then this 2nd one that arrived very recently. Equally toooo good . I am 45 years and fear the pre and after affects of menopause. Really worried but ur videos give ray of hope to face this change gracefully. Thanku so much... ❤

[@gamingwithvishal5420]

What a human being you are! ❤❤❤❤❤❤❤such a good advice 👏 👌 🙌 👍 good bless you 🙏 ❤️ 😊.

[@janetdsouza7253]

Very nice God bless you learning so much at this age of 63

[@arpitaghosh6050]

Thank you so much for sharing such valuable information.

[@akankshag5]

Thank you so much for the valuable information 🙏🏻🙏🏻 lots ot love and blessings ❤

[@rajisanjay6452]

Precious and practical advice. ❤

[@priyakadam1995]

Ma’am you are amazing ❤ I am in menopause stage since last 2 years and I have lost my confidence and coolness calmness completely because of increasing weight

[@mandeepkaur252]

Thank you Sis!!!great info❤

[@DSKulkarni2310]

Thank you so much for starting this series❤🙏

[@rupanadkarni3835]

Love you Rujuta for ALL the knowledge nd information you regularly share with us 💗 Bless you in Abundance !!! ✨️ 💖 Live Life Healthy, Wealthy, Joyful & Peaceful !! 🤗 💝 🥰

[@rupalitaiwade5950]

Mam, I am the patient of primary amorrhea and I follow your these instruction from other videos too. In my critical time your information helped me to understand my body and have good results. Thank you Khup khup Dhanywad

[@naturesnest555]

Nicely explained

[@pradhnyadarekar4926]

So very well explained....thank you .

[@archanashah7636]

Fantastic. Many women forget to adress menopause issues. Exercise the most effective medicine💗love to u and all.

[@ShilpaRR29]

Thank you for sharing 🙏 desperately needed professional advice. Please upload videos for exercise for menopause.

[@geetarele742]

Excellent guidance ❤

[@sunitaaggarwal104]

Hello Ma'am .. Gud Afternoon M Really Thankful To U For Starting This V Important n Much Useful Series Which Is Direly Required By Every Single Woman Going Thru This Transitional Stage Of Her Life .. Yesss V True We Need To Look After Ourselves Atleast During This Period Of Life When We R Going Thru Physical , Mental n Emotional Changes .. U Hv Explained Everything In Details In A Friendly Manner Which Nobody Has Ever Done .. Neither Any Gynaecologist n Nor Our Mothers n Grannies ... M Obliged Ma'am 🙏💐🙂

[@HarshaDarade]

Thank you so much Didi. Khup Chaan samajavata tumhi. Ha video baghun khup aadhar watala. God bless you

[@sangeethadamle416]

Thank you for such an important information presented in very simple way 🙏❤

[@dipalihafiz9983]

It's like "mann ki baat".... Direct connection as cent - percent sahi bola aapne. I was like 😮. Thanks a lot. Jaise lagta hai koi to samajhne wala bhi hai. Please do talk about low energy levels tips, feeling sleepy all the time and joint and osteoarthritis problems which is very common during menopause . ❤

[@Applefan101]

These sets of advices are like a true life changer thanks Rujuta ji. She’s like a friendly neighbor Doctor 😆

[@priyapillai6383]

What a beautiful way of explaining 😊

[@jyotipalod6961]

Thank you so much for this guideline

[@shraddhagandhi1536]

Thank you start the series ❤

[@arpanathakur9240]

Too Good !! Do keep Posting such info

[@neetaapastamb7323]

Rujuta Excellent,man ki baat jan li

[@hemanginijain1436]

Thank you rujuta for explaining things in such easy language..❤

[@shikhaaggarwal1406]

इतनी अच्छी जानकारी देने के लिए धन्यवाद।

[@sangitanagdev2807]

Thanks thanks in tons mam🙏🙏🙏 for most awaited series from you as going through menopause ... it's really helpful ❤

[@muditaameria6019]

Beautifully said … I feel amazing about myself

[@neetaparekh3503]

Very nicely explained ❤ thank you so much

[@suchitapradhan9076]

THANK YOU SO MUCH MAM FOR SHARING SUCH A VALUABLE INFORMATION IN SUCH SIMPLE WAY.....I AM YOUR DIE HARD FAN AND FOLLOW ALL YOUR FITNESS TEACHING AND I WILL LIKE TO MENTION HERE BECAUSE OF YOU MY PERIMENOPAUSAL PERIOD WAS REALLY EASY....THANK YOU SO MUCH ONCE AGAIN❤

[@saroopasrinivas6130]

Loved it Rujuta ma'am...❤u are such an inspiration... u answered all my doubts without asking ❤❤

[@manjariyalavarthy4397]

Thank you for the inspiration and knowledge sharing. Many blessings to you dear sister

[@chandnisahajwani4668]

Thank you for this knowledge,I didn't knew all this symptoms were abu menopause

[@RA-qp9nc]

the Best explanation for menopausal remedies

[@lalitadm81]

Thank you very much for all the information 💐💐❤️ Feeling relaxed and confident

[@beingoneness5831]

Thank you for the message! 🙏🏼❤😇Beautifully said 👌🏼🥰🥰🥰

[@gauriraje8206]

Very nice video! Thank you

[@anitarani2388]

Thanks for such a wonderful information

[@shrutijadhav9688]

It wud be so helpful if u teach how to incorporate cardio, yoga and strength training exercise in a half an hour session.

[@ritusrivastava995]

Thank you so much🙏🙏 Words of gold❤❤

[@sheelagupta8133]

Hindi m aur acche se samaj.aataa h..I m 54..manopouse.ho gya h..itni jankari k.liye thank u so much mam

[@geethasriram6656]

Thank you for sharing these points.. please share tips for weight gain what i love about your videos is the guidance you give is very practical and easy to start doing.. whether it's about food or exercises.

[@saimajafar8460]

Thanks so very much . Please show us some exercises too if possible

[@zelamvarpe8422]

Madam gynaecologist ne pn itki chhan mahiti sangiltli nasti जितकी तुम्ही सविस्तर सांगत आहात. Thank you so much rujuta ma'am. I have purchased your 2 Books. It helped me a lot. Thanks again

[@ravindermadan9162]

Thanks Rijuta ji , you’re amazing person,always gives useful tips for us which are so helpful for women in this faze🙏🙏❤❤

[@hetalp8673]

Thank you so much for this information 🙏

[@vigneshreddy176]

Thank u so much for giving such nice information pls strengthening exercise make a video on that

[@sukhjeetkaur1411]

Thank you for this detail explanation and good information 😊👍

[@sheljamonga2480]

Very useful tips ❤, thank you for this

[@suyeshak]

Thank you so much Rujuta ji ,Beautifully Explained😍😍

[@gosiyawarsi953]

Valuable info….Thanks Rujuta ji

[@merinmathew6211]

Waah Kya lag rahi hoo … aap bhi aur mei bhi 🥰🥰🥰 Thank you so much 🙏🏽

[@vaibhaviparab8716]

Thank you maam... तुम्ही खूप छान सांगता... ऐकूनच रिलॅक्स वाटत...

[@user-bw6zq4ig1y]

Valuable information 👌 Thankyou so much Waiting eagerly for your next video

[@akilaandeswarinagaraajan64]

Thank you for your valuable information ❤

[@shalalakaduskar]

Thanku so Much ऋजुता मॅडम... Most needed Video ❤️❤️

[@MarthaPushparaj]

Thank you dear for your encouragement on menopause ❤

[@poojasawant8837]

Hi dear i follow you since last 5 years Thnx for nice informative session As usual you look exciting I 65 no diabetic no bp i do yoga n try to eat healthy food Minimised sweets

[@beenaramnarayan5216]

You are a darling ❤❤❤ Thank you is an understatement 🙏🙏🙏

[@jayshreeharia3928]

Thank u very much mam for this information we really need it. God bless u

[@rupaldoshi6795]

Thank you for uploading this video Nice muje bhi same feeling ho rahi he so very informative

[@mandarkalate9789]

Thanks for important information sharing 😊

[@kamalbhatia9521]

Thank you so much 🙏

[@arunimachakraborty4332]

Thank you so much Ma'am.

[@kunwareasycookingandvlogs]

God Bless You for sharing information helpful to us, always thankful to you, love you dear 😍❤❤❤

[@sonaldesai141]

Thank you so much

[@prathameshjadhav2842]

खरंच ग ताई *नाही* म्हणता आले पाहिजे...खूप छान माहिती... Exercise चा व्हिडिओ बनवलात तर फार बरे होईल🙏🙏

[@vibhag7739]

I am in 50s .. Was Going through the menopause since 1 yr.. During that period I have lost my 18 yrs son in an accident.. I was so impacted mentally n physically.. I didn't do anything for 1 and 1/2 year.. Even I didn't walk out of home.. There was no periods till date.. Now again I started exercise, my periods started again..

[@anupama8397]

Kudos to you. Nothing in our hands. What in our hands is to taking care of ourselves that's it

[@user-gh4bi9hk7k]

💕please take care dear

[@kitchenofsaba]

Very nice sharing 😊😊

[@dr.jyotideshpande5520]

Thanks for amazing information....love the way you talk mam❤

[@artitelang3199]

खुपच छान माहिती दिली रुजुता ताई ❤🤗 खुप धन्यवाद 🙏

[@chaitrarao8110]

Thank you so much mam for your valuable guidance

[@vidhyawaje8511]

Thank you so much dear ma'am❤ तुम्ही खुप छान आणि सुंदर माहिती दिली आता ही टाइप करताना मला रडू येत आहे माझे अश्रु बाहेर निघत आहेत मि तुमचे विडिओ पाहाते आणि सर्व अनुकरण करयाचा प्रत्यन ही करते आजचा विडिओ पाहुन मन अगदी हल्क झाल मैडम एक समझल आहे लाइफ मधे आपली काळजी आपणनच घ्यायची असते आपण करतो सर्वांची काळजी आपल्या साठी कुणीही नसते आणि हे प्री मेनोपॉज जर समझल नाही तर बाई कोलमोडून जाते माझे वय43 आहे माझे काही महीने झाले प्री मेनोपॉज सुरु झाले सुरुवातीला समझल नाही पन आता सर्व काळजी घेत आहे आणि कालचा आणि आजचा हा विडिओ तर बहुमुल्य आहे माझ्या साठी तुम्ही खुप छान सांगत आणि मला खुप खुप आवडता 😊😊 Love you ma'am❤

[@aartigade3358]

Same here Thank you man 🙏♥️

[@mayakissoon2797]

Thank you.

[@gayatridongre8873]

Thanks mam for your precious video

[@geetaappoji7526]

Thank you mam most valuable video I'm allredy in menopause phase Thank you