I love progressive relaxation in menopause as a tool to do just that. Whether it’s to take a 10 minute break or get to sleep or back to sleep, it works. This method is a powerful tool to reduce stress, improve sleep, and enhance overall well-being. Incorporating this practice into your routine can make a significant difference in how you manage menopause, release tension and find balance to your movement routine.

• Explanation of what progressive relaxation is.
• Benefits for women in menopause, including stress reduction, improved sleep, and better hormonal balance.

• Toes: Begin by focusing on your toes. Tighten the muscles, hold for a few seconds, then release and feel the relaxation.
• Feet: Move to your feet, repeat the process of tensing and relaxing.
• Calves: Focus on your calf muscles, tightening and releasing.
• Thighs: Shift your attention to your thighs, tensing and then relaxing the muscles.
• Hips and Buttocks: Tighten the muscles in your hips and buttocks, hold, and release.
• Abdomen: Focus on your abdominal muscles, tensing and relaxing.
• Chest: Tighten the muscles in your chest, hold for a few seconds, then release.
• Hands: Move to your hands, clenching your fists tightly and then releasing.
• Arms: Focus on your arms, tightening and relaxing the muscles.
• Shoulders: Lift your shoulders up towards your ears, hold, and then let them drop and relax.
• Neck: Gently tighten the muscles in your neck, hold, and release.
• Face: Scrunch up the muscles in your face, hold, and then relax completely.
• Head: Finally, focus on your scalp, tensing the muscles and then releasing.
• Benefits Recap:
• Review the benefits of each muscle group relaxation and how it aids in stress relief and hormonal balance.
• Encourage regular practice for optimal results.

• More tips: https://www.flippingfifty.com
• Stronger 12-Week strength training: https://www.flippingfifty.com/getstronger

• 10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health https://www.flippingfifty.com/resistance-training-revolutionizes-menopause-health/
• Yoga Booty, Yoga Belly, and Now Yoga Brain: Better with Yoga https://www.flippingfifty.com/yoga-booty-yoga-belly-and-now-yoga-brain-better-with-yoga/
• Cortisol Hormone: Don’t let it derail your fat loss efforts https://www.flippingfifty.com/cortisol-hormone/

The Importance of Basics and Variety in Exercise in Menopause
Exercise during menopause can be challenging, but focusing on basics is key. These exercises build and maintain lean muscle mass and bone density, which are crucial as women age. For women over 40, sticking to basics provides significant benefits.

Incorporate new exercises into warm-ups and cool-downs, but keep your fitness program focused on basic movements. This boosts metabolism, muscle and bone density, and functional fitness.

These exercises assist with daily activities like getting up, picking things up, and managing stairs. Functional benefits are crucial as we age.

A well-designed exercise program considers sequencing, timing, and rest periods tailored to individual needs. For women over 40, workout timing, repetitions, sets, and recovery periods are vital. Consider life stressors too.

The goal is to maintain body composition, energy levels, muscle strength, bone density, and overall functionality, ensuring a healthy, active life into later years.

Questions We Answer In This Episode:

• Why are basic exercises like squats, lunges, and deadlifts crucial for women over 40? [00:09:00]
• How does exercise variety impact metabolism and muscle/bone health during menopause? [00:08:00]
• What makes an exercise program unique and effective for women over 40? [00:14:00]
• How do life stressors influence exercise routines for menopausal women? [00:19:20]
• What role do basics play in achieving optimal body composition and preventing disease?[00:06:10]

Resources:

• Flipping 50 Membership: https://www.flippingfifty.com/cafe
• 10 Day Hot Not Bothered Challenge: https://www.flippingfifty.com/hnb-challenge
• Facebook Insiders Group: https://www.facebook.com/groups/flippig50insiders
• Other Episodes You Might Like:
• Exercise Physiology Plus Menopause Physiology for the Midlife Exercise Rx:
• https://www.flippingfifty.com/midlife-exercise-rx/
• 5 Menopause Workout Tips from Recent Exercise Studies:
• https://www.flippingfifty.com/menopause-workout-tips/
• What’s the Best Exercise Schedule at Midlife:
• https://www.flippingfifty.com/best-exercise-schedule/