Yasmin Karachiwala shares exercises to combat menopausal symptoms and keep fit

Ask any woman if she loves her periods, and you’ll get an instant reply: NO. Well, that’s because it brings with it excruciating pain, mood swings, hormonal issues, and so on. But as you grow in age, the absence of periods is what makes women sleepless at night. They have to deal with uncomfortable symptoms like hot flashes and lack of energy. There’s also a higher risk of falling prey to various ailments, including heart-related disorders and cancer. All of this demotivates you to even move your body and exercise, but guess what, you must at any cost.

Whether it’s cardio, strength training, Zumba or Pilates, make sure to incorporate exercise into your routine. Yes, that’s exactly what celebrity fitness instructor Yasmin Karachiwala feels too. In her recent Instagram post, she has written, “If you are going through menopause right now or are pre/peri-menopausal you may be feeling like your body is a completely foreign entity! Don’t despair! While this can be a very frustrating time in a woman’s life, it is a natural transition and there are things we can do to navigate the change, feel a bit more in control, and limit the extremes that can blindside us.”

Menopause is a very unique and specific experience from woman to woman, says Yasmin.

“Even though we will all go through menopause, what we experience, how extreme our symptoms are, how long they last is very individual. So it’s important to keep in mind that your experience is yours and have tremendous body awareness so that you can make lifestyle changes that will work in your favor. We cannot eliminate menopause from our aging process, however we can take some control over certain decisions we make, to help reduce the intensity of some of the most unpleasant symptoms,” she adds.

Menopausal fitness routine

“You do not have to train like an athlete, but you do need to start moving your body on a regular and consistent basis,” says Yasmin.

According to the Centers for Disease Control and Prevention, women younger than 65 should spend at least 150 minutes a week on moderate-intensity aerobic exercises, like walking. Experts suggest women to practise strength training at least twice a week, making sure to rest for at least one day between these sessions.

Here are some exercises suggested by Yasmin:

1. Moving squat with dumbbell, 10 reps each

• Stand with feet hip, or shoulder-width apart.
• Hold a medium to heavy dumbbell or a kettlebell in front of the chest. Keep the shoulders and neck relaxed.
• Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back.
• Move from side to side.
• At the bottom of the movement, make sure you take your hips back, as though you’re about to sit on a chair.
• Contract the glutes and legs while stabilizing your body with a strong torso.

2. Chest press + flys with dumbbell

• Lie flat on your back on a yoga mat or incline bench. Place your feet firmly on the floor on either side of the bench.
• Gently pick dumbbells, and hold one in each hand.
• Lift arms up above the head so they’re extended but not locked out.
• Inhale and slowly lower dumbbells in an arc motion until they’re in line with the chest. Your arms will be extended to the sides but not locked out.
• Exhale and slowly press the dumbbells up in the same arc motion.

3. Renegade row, 10 reps each

• Grab a pair of dumbbells of a weight that’s comfortable for you.
• Get into a press-up position with a dumbbell in each hand.
• Brace the body, then raise one of the dumbbells, supporting yourself on the other arm.
• Row the weight upward, until your upper arm is slightly higher than your torso. Lower it back down to the ground.
• You can either do one side all at once, or alternate.

4. Side plank dips, 10 reps each

• Lie on your right side with your legs straight and feet stacked on top of each other.
• Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist.
• With your neck neutral, breathe out and brace your core.
• Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot.
• Hold this position for the duration of the exercise.
• Repeat on your left side.

5. Triceps kickback, 15 reps

• Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.
• Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.
• Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly.
• On an exhale, engage your triceps by straightening your elbows.
• Hold your upper arms still, only moving your forearms during this movement.
• Pause here, then inhale to return the weights to the starting position.