Cancer and Exercise

Posted on October 22, 2017 by Mirabai

Cancer and Exercise: Best exercises for Cancer Patients?

In my health coaching practice, I consult with women who want to exercise but have health issues that make them uncertain as to how much they should do. Recently I had a client who said, “I am recovering from breast cancer. I finished my chemotherapy a few weeks ago and though I still feel weak, I was wondering if I should start exercising again?” And this is what I told her.

If your doctor says you’re up to it, you can get started. Best Exercises For Cancer Patients: according to ACSM (American College of Sports Medicine)

Cancer and Exercise

The best exercises for cancer patients is a combination of the three major components of fitness: Cardio, Strength and Flexibility. These types of exercise can have a positive impact on cancer patients and survivors. Easy aerobic exercise for cancer patients, has been shown to increase hemoglobin levels, reduce inflammation, lessen fatigue, keep muscles in shape for better every day activities, increase self confidence, reduce depression and aid in recovery of surgery.

Other research has shown strength and flexibility exercises to be good exercises for cancer patients helping them return to a normal activity level sooner.

Exercise and social support seem to increase the life expectancy of breast cancer survivors, preventing recurrence.

At the beginning, gently move a few minutes at a time, and build up at your own pace. Try walking, light aerobics or swimming. As you get stronger, add a couple of days a week of light resistance training. On days you feel more tired, try doing a few stretches.

Personal Note: It has been my privilege and joy to use my skill as a Certified Health Coach & Exercise Physiologist Specialist to help women manage their cancer with the healing properties of movement and exercise. It is from my own experience, that exercising on a regular basis, eating healthy food and reducing your stress can help prevent and/or manage cancer and many other life threatening diseases.

Click on Cancer and Exercise for more info. Visit www.mirabaiholland.com

for in home exercise programs for women over 50.

Bernadine’s Crusade

My mother died in 2005 from Ovarian Cancer. Here is a poem I wrote about her.

Time it was when she found out how sick she was.

Like a Gladiator she got in her wheel chair and with her cane she fought against her illness.

Month after month she strived and relished every peach, every plum.

Moment by moment from lunch to lunch, she road the streets and shopped for food, clothes and jewelry as if she would live forever.

Her doctors were amazed at the way she road into their offices waving her cane
in stylish hats.

For her it was just the way she lived.

Opinionated, visually acute; her sense of aesthetics keen.

Expressive, she once cooed for me like a bird then clicking her teeth like a sparrow eating a tiny meal.

So it went.

Until the last, she raged with her cane beside her in the bed.

Little sips of ice mocha and chocolate malts

Slowing down.

Barely breathing,

her eyes flew open, to take one last peek

getting ready for the next to come.

mwh©

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Workout: Can You Gain Without The Pain?

Posted on August 5, 2017 by Mirabai

Workout? Spring has sprung and I’ve been getting those emails for a month or so asking for advice on how to get on and stay on an exercise program. I get questions about commitment, pushing one’s limits, pain, and quick results. I go a little crazy at this time of year because I’m at odds with a very vocal segment of my industry about how to get started on an exercise program. They’re sincere, well-educated trainers, but I don’t think they remember what it felt like to be de-conditioned. They expect beginners to do to much too soon. I’m beginning to think that over-vigorous exercise dulls one’s sense of empathy.

Workout?

I’ve seen it time and time again: determined beginners pushing so hard and either getting hurt and quitting or just quitting because they couldn’t take it any more. If this sounds like you, don’t feel bad. It’s not your fault. We’ve heard no pain no gain all our lives. We’ve watched contestants push themselves to the brink of disaster on television. We’re inundated with infomercial promises of big results in no time. It’s enough to make anyone think ” I’ve got to beat myself senseless immediately so I can hurry up, get fit, have the body of my dreams and live happily ever-after.”

By the way, I’m not against vigorous exercise. On the contrary, I love vigorous exercise. But I wouldn’t have loved it nor would I have been safe doing it as a beginner. In my experience, that approach only works for a few stoic types and sets the rest of us up to fail.

I believe in moderation, easing in, starting with a little and building up to a lot, staying in your comfort zone. You may get to super-vigorous exercise eventually, or maybe you’ll like moderate exercise better. And moderate may be just as good as vigorous, maybe better. Really.
Just so you know this isn’t some favorite rant of mine, there are people, scientists even, who actually agree with me. Here’s study conducted at the University of South Carolina Arnold School of Public Health

I think, the best way to get fit and make exercise a part of your life forever is to keep it pleasant. If you haven’t been exercising in a long time, don’t start lifting weights right away. Don’t try to jog or even walk for a half an hour right away. Do something easy. Do something pleasant. If you enjoy it today you’ll want to get up and do it again tomorrow. It’s the pleasure principal. I believe in it. This study published in the Journal of Health Psychology believes it, too

So, how do you get started? I suggest starting by standing up and doing about five minutes of gentle limbering movements. Do the same for a few days in a row. You may be surprised at how good this feels and what a wonderful state of mind these simple, natural movements put you in. You may find yourself exercising longer than five minutes after a few days because you like it. Don’t question it. Simply do it. You may find the more you do it the more you’ll want to do it, and the more you’ll do.

You may want to go for a little walk, then a brisk walk, then a half hour brisk walk. Don’t rush it. It doesn’t matter if it takes a couple of weeks, or a couple of months. Listen to you body. You’re on nobody’s schedule but your own.

Once you’re enjoying a half hour brisk walk most days of the week, try adding light weight training for your major muscle groups a couple of times a week. Increase the weight, number of reps and number of exercise days only when it feels too easy. Build up slowly to weight training about three days a week with a day off in between sessions.

Remember to keep it pleasant. If it’s too intense, it ceases to be fun and there’s a good chance you’ll quit. This approach takes longer. But I’ve found it to be much more sustainable than those quick fix pump you up methods. Most of those intense immersion exercise programs remind me of the guy who beats his head against a brick wall. When asked why on earth he does that, he says: “because it feels so good when I stop”

Ease-in. Invest in your body. It will pay you back in quality of life.

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For Health Info for Women 40 plus

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ShapeUp Outdoors

Posted on March 26, 2017 by Mirabai

SHAPEUP!

I love to get out in the Spring after a Winter of exercising indoors. Even if you haven’t done much over the winter, the green smell of plants and flowers in the air and switching on to daylight savings time are great motivators.
Start with a duration you’re comfortable with and work your way up. I do some standing pushups and a couple of stretches at the end of my walk to round out the workout.

ShapeUp Exercises

No equipment necessary, just your favorite tree. Here is what I do:

Standing Pushups: Stand facing your tree and stretch arms in from of you, chest level and place hands on the tree a few inches apart. Keeping your body straight, slowly bend elbows until your chest is close to the tree and push back with a single thrust.

Work up to 20 reps. Works chest, and arms.

Back Extention: Stand facing your tree and stretch arms in front of you slightly below chest level.
Place hands on the tree a few inches apart. Keep arms stretched as you bend back lifting your head chin up while contracting your abs. Hold for 10-20 seconds. Stretches back.

Front Thigh Stretch: Stand facing your tree and hold on with your left hand. Grab your right ankle and gently pull heel towards buttocks. Hold for 10-20 seconds. Then switch legs. Stretches the front thigh muscles.

Shapeup and enjoy the process of getting and staying fit this Spring.

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Fabulous Forever Health IQ Mirabai Holland

Posted on March 5, 2017 by Mirabai

Ready to test your Fabulous Forever Health IQ?

As we are into a new year, it’s time to remind ourselves to be vigilant about our health and fitness. Test your Fabulous Forever health IQ with this at home quiz. Answers are at the end.

For more info on women health and fitness and at home exercise programs come and visit me at www.mirabaiholland.com

Any questions contact me at askmirabai@movingfree.com

Fabulous Forever Health I.Q. Test Yourself Now!

Fabulous Forever Health IQ Self-Quiz
(answers at end)

1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes

2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones

3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%

4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 120/80
d. 140/90

5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation

6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%

7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass

8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b

9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging

10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple

11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225
12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine

13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate

14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age – %
d. 200 x age – %

15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c

16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c

17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.

18. How often should you perform a Breast Self-Examination?
a. every other week
b. Once a month (if still menstruating best time a week after the start of your period)
c. Once every week
d. None of the above.

19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55

20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b

21. 54 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%

22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass

23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. light headed

24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.

25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c

Feel free to share your Fabulous Forever Health IQ.

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Fashion Flash! Holiday Edition

Posted on December 11, 2016 by Mirabai

Welcome to another NEW Holiday Week Edition of Fashion Flash! I’m your host, Health & Wellness Blogger, Mirabai Holland from MovingFreeWithMirabai.com. Join us Fashion Flash! Bloggers for some Holiday Fabulousness. We’ve got Fashion, Beauty, Health, Lifestyle and a Partridge in a Pear Tree. Enjoy.

Erika, blogger in chief at Notes from My Dressing Table is sharing Beautiful Holiday Gift Ideas from Evine She also has a special discount code for first time customers and a fabulous giveaway open through 12/16.

Deb of No-Nonsense beauty Blog has a holiday gift of health for the whole family. Find out more.

Can the state of your personal space affect your health? Jackie Silver Style shares interesting findings.

After 40, eyelashes and brows can get sparse and brittle. Allison from Never Say Die Beauty introduces you to the Art Natural Advanced Eyelash and Brow Enhancer that’s helping her achieve longer, fuller, softer lashes and brows fast!

Melanie from Society Wellness teaches us that the health and tone of the muscles in our face are the keys to a youthful glow, and a balanced body.

Inka of glamourgrannytravels goes green in exotic Bogor/Indonesia.

Okay, she’s no Diana Nyad but Claude Noelle Toly is a swimmer and she recently swam around the Statue of Liberty, a long time dream. Not too shabby for an antique dealer by day. Do you have a similar dream?

Barbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP Contributor, shares her best tips to stay strong . . . for life.

Marcia from Beauty Info Zone is crazy about concealers. She obsessively collects them but some get used more than others. What 3 concealer brands are high on her radar these days.

The holidays are in full swing. Thanksgiving just passed us and now Christmas is in a couple of weeks. Tania from 50 Is Not Old styles a holiday outfit today that will be sure to put you in the Christmas spirit.

Looking for a high quality gift for a special woman? Prime Beauty is giving away this Tahaitan South Sea Pearl Necklace from The Pearl Source.

And if you need a little nudge to help avoid gaining those extra pounds try my Holiday Workout Kit: A Great Buy!

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Golf Exercises Improve Your Game

Posted on September 20, 2016 by Mirabai

Golf Exercises

There are over 20 million golfers in the United States alone. And those who play frequently, including the pros, are often plagued by over-use injuries.

It’s the repetitive motion of the golf swing that’s the culprit. And if your form is less than perfect you can hurt yourself on a single swing.

It uses the same muscles every time: mainly shoulder (rotator cuff) core (side of the waist, abdominals), and arms (elbow, forearm and wrist)

Also, like any other physical activity, it’s good to warm-up your body at least 5-10 minutes before starting to play. A brisk walk, a few arm circles and practice swings with a towel will help to elevate your body temperature, lubricate joints and increase blood flow to your working muscles.

As for the current aches and pains, you probably have to rest those muscles until they heal.

The good news is, there are Prehab golf exercises to help you play injury-free in the future and they will also help improve your game.

Here are some essential exercises.

Essential Golf Exercises:

Towel warm-up

Roll up a towel lengthwise and take a few practice swings to warm-up the muscles you’ll use when you add the weight of the club.

Golf Exercises: Side Bend
If you have hand weights, great. Otherwise, grab some cans from your pantry.

Stand feet shoulder width apart, knees slightly bent, arms at your sides. Without bending forward or back, bend directly to one side, while sliding the weight in your opposite hand up the side of your body to your armpit. Do the same on the other side. 8-12 reps on each side, alternating side to side. Areas Worked: Side of the Waist

Golf Exercises: Core Strength & Stretch

Start on your hands and knees in a tabletop position.

Gently stretch your right arm out in front of you till it’s level with your torso. At the same time raise your left leg and straighten it behind you. Hold for 10-20 counts and slowly return to starting position. Switch sides and repeat. Areas Worked: Abdominals, shoulder, hip and back of leg

Golf Exercises: Oblique Twist

Lie down, knees bent, feet hip width apart. Place your hands behind your head.

Lift and turn your torso to point your right elbow towards your left knee (keep your elbow back in line with your shoulder) and return to start. Do 8 reps. Switch sides and repeat. Areas Worked: Abdominals, particularly the side abs.

Golf Exercises: Rotator Cuff

Holding cans or hand weights bend arms at the elbows to 90 degrees in front of you. Keep your elbows bent and bring your arms out to your sides.

Repeat 8-12 reps.

Areas Worked: Shoulders

Golf Exercises: Wrist Curls
Hold hand weights at your sides, elbows at 90-degree angles, palms down. Keep arms stationary, and using only your wrists, slowly curl the weights towards you until your knuckles are facing the ceiling. Repeat 8-15 reps

Flip weights palms up. Do 8-15 reps in this position.

Areas Worked: Forearms and wrists.

Golf Exercises: Diamond Stretch

Raise arms over-head, linking hands together. Slightly bend elbows and gently move them back.

Hold for 10-20 counts.

Areas worked: Shoulders, chest and upper back.

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Aerobic Exercise: Dust Off Your Sneakers

Posted on February 20, 2016 by Mirabai

Exercise has always been trendy. From Jack LaLanne to the latest computerized workouts. I’m sure you can fill in the blanks decade by decade. I’m not particularly upset by that. Trends drive the industry. Some of them are downright wonderful as is the case towards softer workouts like yoga and pilates. One thing that does bug me though is the trend towards doing ONLY yoga and pilates. They do little or nothing for your heart.
I love these forms of exercise but not at the expense of the basics.

Remember Aerobics? (It’s trendier to call it cardio now)

Aerobic Exercise

February is Healthy Heart month so what better time than now to get back into Aerobics. And if one of your New Year’s resolutions is to get fit, you simply aren’t gonna be fit unless you get a regular dose of cardio. In case you forgot, aerobics is any exercise using your large muscle groups to increase the body’s need for oxygen over an extended period of time. Low impact Cardio Dance, Brisk Walking, Jogging, Biking and Swimming, are all good forms of aerobic exercise. According to the National Institutes of Health a half hour of moderate aerobic exercise a day can reduce risk of heart attack by 50% and have a positive effect on most of the problems associated with aging.
Cardio energizes your body from the inside out. Your heart is pumping like mad. Your lungs and arteries are hard at work delivering the oxygen that you need to keep going.
Your muscles are getting a great workout carrying your body around. You’re burning a bunch of calories and if you keep it up for 30 minutes or more your natural mood enhancers the endorphins kick in and you get the exerciser’s high. You can see why you’d want to get a daily dose of aerobic exercise. It goes a long way toward reducing our risk for disease, managing our weight, and lightening our mood to help us stay fabulous forever.
So dust off your sneakers.

For more info on Women over 50 Health and Fitness and at home exercise programs for visit www.mirabaiholland.com

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Fashion Flash Monday

Posted on November 29, 2015 by Mirabai

Hi, this is Mirabai Holland from Moving Free with Mirabai
It’s Fashion Flash Monday, and I’m happy to be your host this week.

It is my pleasure to welcome two new expert bloggers to our Fashion Flash Consortium: Marcia Friedman from BeautyInfozone and Beth Djalali, from StyleataCertainAge

They have wonderful insights into the world of beauty and style.

As for the rest of us Fashion Flash bloggers we too have been busy finding the most up-to-date trends, info and the finest in Fashion, Beauty, Health & Fitness and Products

to help you look and feel your best during this Holiday Season.

Holiday party inspiration from Style at a Certain Age.

Subscription boxes come in all sizes and functions. Beauty Info Zone wants to share the newest PopSugar Must Have box with you to see if this is a “must have” for your life.

Are you prepared? Jackie Silver from AgingBackwards.com has tips for staying healthy during flu season.

Now that “turkey eating season” is in full swing, Society Wellness shares two recipes that you can use all winter long: Turkey Meatballs and Turkey Loaf

. If you are looking to refresh your wardrobe or buy gifts for family and friends there are still bargains to be had in the holiday sales.

Now that cold weather is here, Deb of No-Nonsense Beauty Blog explores the most important ingredient to look for in a moisturizer that hydrates without clogging the pores.

Prime Beauty has put together a list of great gift ideas for the beauty obsessed that won’t make your wallet cry! Check out Beauty Gifts under $30!

Inka gets a surprise when she meets the Flintstones, of all places in Thrace/Turkey

When Dr. Francine Kaufman became a caregiver for her ailing mother, it opened up a whole new vista of the medical profession for her. And that was the start of her second life.

Barbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP YouTube Host, knows the secret to sexy, strong arms and wants to share!

Black Cat Plus lists its favorite Cyber Monday Deals for Plus Size Fashions.

As we approach the Holidays I would like to share a video from my NEW YOUTUBE SERIES: TAKE CHARGE OF YOUR HEALTH NOW! ” HOW MUCH SUGAR IS TOO MUCH?

Please subscribe to my channel for new and archived videos as to HOW YOU CAN TAKE OF YOUR HEALTH NOW:www.youtube.com/movingfreedvds

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Vitamin D Benefits

Posted on June 27, 2015 by Mirabai

Vitamin D Benefits all of us.

Vitamin D Benefits

It’s the sunshine vitamin you absorb through your skin when you’re outdoors.
It helps stabilize our mood. That’s why people in northern climates with less sunlight get SAD, Seasonal Depressive Syndrome, those winter blues.·It works with other chemicals in your body to help keep your immune system healthy.
Vitamin D helps your body absorb calcium, and important element in building and maintaining bone mass.
And preliminary scientific evidence points to Vitamin D as a sports performance aid.

A 2009 study with adolescent girls at the University of Manchester, England found that the girls with higher levels of vitamin D had better muscle performance and speed than those with lower Vitamin D levels. It’s also thought that exercise may increase your body’s ability to absorb Vitamin D.

Vitamin D Benefits

Anecdotal evidence shows sports performance appears to improve in the summer when people are exercising in the sun and Vitamin D levels would be highest.

There are 2 types of Vitamin D:

Vitamin D2 –the kind that’s found in fortified food and supplements and Vitamin D3 the kind you absorb from sunlight.

Vitamin D Benefits: The Sports Vitamin?

Conventional wisdom was that Vitamin D3 was more effective, particularly when it came to your bones, than D2. But recent research at Boston University School of Medicine showed that effectiveness is about the same for both types

Because of our lifestyles, most people don’t get enough Vitamin D from sunlight.

Even those who are outdoors a lot use sunscreen to prevent skin cancer and therefore don’t absorb enough Vitamin D.

So, most of us need to eat Vitamin D rich foods like Eggs (particularly yolks), Liver, Mackerel, Tuna and Salmon or fortified foods, like milk, or orange juice, and Cereal, or take Vitamin D supplements to get the daily recommended adult dose. Women 50 and younger should get 1000 IU Daily and Women over 51 should get 1200 IU daily.

These are just general recommendations. Actual requirements vary from person to person. Check with your doctor.

Send your Moving Free® with Mirabai questions to: askmirabai@movingfree.com

Now, just try not to trip on your way up the aisle!

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It’s Fashion Flash Monday!

Posted on March 9, 2015 by Mirabai

Hi, this is Mirabai Holland from Moving Free with Mirabai
It’s Fashion Flash Monday, and I’m happy to be your host this week.
Our 40+ Fashion Flash Blogger Consortium has been hard at work as usual finding the finest in Fashion, Beauty, Health & Fitness and Products for discerning 40+ women.

Melanie from Society Wellness has been a healthy vegan for over 20 years. Neither Melanie, nor the Society Wellness blog, preaches any specific diet or lifestyle as a must for everyone. You may have considered the idea of eliminating dairy from your diet, but are not sure if it is right for you. This post addresses some of the most basic questions about going dairy free.

Should we or shouldn’t we wear the new style jeans. How to update your jeans this season.

Deb of No-Nonsense Beauty Blog looks at the natural ingredient that helps both acne and rosacea.

Those quirky British retirees from The Best Exotic Marigold Hotel are back in the sequel The Second Best Exotic Marigold Hotel, a fun movie about when retirement doesn’t turn out as exactly as planned and a testament that love can bloom at any age. Tell Prime Beauty where you would like to retire for a chance to win a $50 VISA gift card and a copy of the The Best Exotic Marigold Hotel!

Barbara Hannah Grufferman, author of The Best of Everything After 50, thinks every woman should do this one exercise . . . every single day. Read this to find out what it is, and how to do it!

Black Cat Plus takes a look at the pros and cons of the increasing popularity of skinny mirrors.

Has winter cold taken its toll on your pout? Jackie Silver from AgingBackwards.com has the best tips for lips.

Christie Brinkley is launching her own skin care line. DivaDebbi wants to know, “Will you have what she’s having”?

Menopause and Weight Gain: What You Can Do About It

A study from the Mayo Clinic has revealed that menopause and weight gain are linked because proteins that store fat do it better when estrogen is lost after menopause. They also cause fat to be burned by the body more slowly so weight gain after menopause is hard to fight. Something else happens too. A study in the Journal of Obesity points out that post menopausal women gain about 12 pounds following menopause. And even women that don’t see weight gain after menopause experience a shift in body shape that expands their waistline.

That’s because lower estrogen levels cause fat to shift from hips and thighs to the belly. Belly fat has been linked to higher incidence of heart disease. So menopause and weight gain is a serious health issue, not just a cosmetic one.

So what does one do about menopause and weight gain?

The only way to get rid of that belly fat is to lose weight everywhere and sculpt your body with exercise. Let’s talk calories. 1lb of weight equals 3500 calories. So to lose 1lb a week exercise 200 calories off with about a half hour of moderate cardio a day and eat 300 calories less every day. That 500 hundred multiple by 7 days will get you on the track to lose one pound per week. What can make this process easier is combine cardio with strength exercises. Try this anti menopause and weight gain routine.

Monday, Wednesday, and Friday do 30-60 minutes of moderate cardio exercises like Brisk walking, swimming, biking jogging, or dance exercise videos.

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