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

[@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 😍

[@vishalranjit4668]

​@@geethasriram6656❤

[@AthifaMohamed]

Exactly. ❤

[@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😘

[@trustdivine2611]

I exercise & eat healthy food, but if I get a good waist line, I find my face looks sunken and old, and if I put on a little bit, my skin glows, and looks good, but waist size is compromised. I wish I knew how to find the balance

[@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 👍

[@cookie77777]

Please make a video on strength training at home, it will help people like me who do not have access to a gym.

[@pradnyachavan4702]

खूप खूप धन्यवाद हि सिरीज सुरू केल्याबद्दल...❤

[@lopabhatt3197]

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

[@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!!

[@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.❤❤

[@poonampandey2526]

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

[@sheetalchaudhary821]

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

[@shibanimitra4108]

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

[@rupalik9731]

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

[@neelimasrigowrikavuri2799]

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

[@trustdivine2611]

Your energy is amazing! And thank you for empowering so many women. I am going through severe challenges in accepting the changes in my body

[@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.

[@scrunchconnection4100]

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

[@niruthapar7942]

Excellent guidance and support. Thanks a lot ❤

[@rajisanjay6452]

Precious and practical advice. ❤

[@janetdsouza7253]

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

[@naturesnest555]

Nicely explained

[@gamingwithvishal5420]

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

[@geetarele742]

Excellent guidance ❤

[@DSKulkarni2310]

Thank you so much for starting this series❤🙏

[@sunilashima]

Most amazing personality i have ever seen....abundance of knowledge and guidance...

[@ummearbaa6549]

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

[@shraddhagandhi1536]

Thank you start the series ❤

[@akankshag5]

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

[@sonalmadan19]

Thank you so much. For such a encouraging positive video.

[@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.

[@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❤

[@RA-qp9nc]

the Best explanation for menopausal remedies

[@shikhaaggarwal1406]

इतनी अच्छी जानकारी देने के लिए धन्यवाद।

[@rutabaxi]

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

[@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.

[@arpitaghosh6050]

Thank you so much for sharing such valuable information.

[@priyapillai6383]

What a beautiful way of explaining 😊

[@arpanathakur9240]

Too Good !! Do keep Posting such info

[@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... ❤

[@shrideviraok]

Touched by this u tube video. Absolutely rewarding ! ❤

[@jyotipalod6961]

Thank you so much for this guideline

[@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

[@pradhnyadarekar4926]

So very well explained....thank you .

[@sangeethadamle416]

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

[@kaminichandnani5668]

I have been doing all 3 types of exercises since past 10 years. I had an early menopause 10 years ago. I am currently 48 years old with AVN left hip. I do treks once a year and frequently sky dive too. She is right. All these exercises done with relaxation and moderation makes a lot of difference. You don't feel depressed..

[@Anione111]

I suffered severe heat intolerance and struggled with excercise, even what I was regularly doing prior. Depressed mood would make me unmotivated to excercise as well. Suffered with worst menopause transition for years. Consider yourself very lucky.

[@simrank.375]

Wow, all of your content and videos are great. I love how you encourage positive thinking, self care and accepting menopause. I appreciate your beautiful energy and educational videos 🙏❣️🌹

[@anitarani2388]

Thanks for such a wonderful information

[@archanashah7636]

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

[@gauriraje8206]

Very nice video! Thank you

[@hetalp8673]

Thank you so much for this information 🙏

[@ShilpaRR29]

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

[@mandarkalate9789]

Thanks for important information sharing 😊

[@mandeepkaur252]

Thank you Sis!!!great info❤

[@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

[@lalitadm81]

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

[@kitchenofsaba]

Very nice sharing 😊😊

[@gaytrichopra6519]

Thanks for giving such a good information

[@HarshaDarade]

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

[@manjariyalavarthy4397]

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

[@Applefan101]

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

[@arunimachakraborty4332]

Thank you so much Ma'am.

[@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

[@harleenarora4539]

Wonderfully explained on point

[@merinmathew6211]

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

[@akilaandeswarinagaraajan64]

Thank you for your valuable information ❤

[@sheljamonga2480]

Very useful tips ❤, thank you for this

[@neetaapastamb7323]

Rujuta Excellent,man ki baat jan li

[@sukhjeetkaur1411]

Thank you for this detail explanation and good information 😊👍

[@muditaameria6019]

Beautifully said … I feel amazing about myself

[@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 !! 🤗 💝 🥰

[@hemanginijain1436]

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

[@ritusrivastava995]

Thank you so much🙏🙏 Words of gold❤❤

[@sangitanagdev2807]

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

[@PoonamSingh-tr2kt]

Thank you for such a good information

[@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 🙏💐🙂

[@aish0072]

Love u Rujuta ji your advises are amazing and since I have started following and taking the advise really love myself and have since seen a lot of improvements thank you God bless you 😊

[@beingoneness5831]

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

[@nishuagau3462]

Bahut bhariya❤🎉 shukriya ❤🙏🌷⭐

[@sarikajoshi1868]

Thanks for sharing valuable knowledge dear ❤God bless you 🙏

[@Jyotis_Recipe]

Very nice information 👍👍

[@neetaparekh3503]

Very nicely explained ❤ thank you so much

[@suyeshak]

Thank you so much Rujuta ji ,Beautifully Explained😍😍

[@manalisawant1717]

Thank you so much Tai...Menopause badalchi ji bhiti hoti ti tumche he menopause che sagle parts baghun khupch kmi zhali. Mi aata 43 chi aahe mala kalatach navhat konala vicharayche aani achanak tumche video's pahile kharach manapasun khup khup dhanyavaad 😘😘😘

[@user-bw6zq4ig1y]

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

[@ravindermadan9162]

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

[@rachnaabbott4860]

Best video

[@chandnisahajwani4668]

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

[@rajshobprag23977]

Thank you so much ❤

[@roopahonavar8988]

Thank you for the information

[@rekhagupta9630]

Stay blessed dear Keep up the good work

[@vaibhaviparab8716]

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

[@nehamane3564]

Very nicely explained 🙏

[@kamalbhatia9521]

Thank you so much 🙏

[@DG-xg4fy]

Very informative mam.Thanks

[@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 . ❤

[@MarthaPushparaj]

Thank you dear for your encouragement on menopause ❤

[@priyadarshini7766]

Thank you very much ma'am 🙏

[@user-eq7me7ff5p]

Thank you so much

[@soniakapur2389]

Very well explained . ma'am.