Moving daily has become a necessity that goes beyond aesthetics. At the current rate, many women are resorting to Simple workouts that fit into our routine without requiring hours in the gym or great effort. Proposals combining gentle strength, mobility and functional exercises are gaining ground because they allow you to take care of the body and reduce tension.
Here’s how the holistic trainer explains it Maria Giner in an interview for Bodymente magazine. The creator of the program Come back to you, your body knows ensures that long sessions are not necessary to see results. Investing 20 to 30 minutes a day in exercises that activate muscles may be more effective than you thinkespecially in perimenopause and menopause.
Why 20 or 30 minutes is enough
For Maria Giner, All you need to do is spend 20 to 30 minutes a day doing exercises that use large muscle groups. If you are consistent, this short period of time already activates the whole body, improves posture, strengthens key muscles such as the abdomen, back, legs or pelvic floor and keeps the body functional without the need for long sessions.
The coach explains that “this type of “micro-training” should include exercises that involve large muscle groupswho are not too sophisticated to do them well and not hurt us”, like squats, lunges, balance work, planks, scissors and bikes, pelvic floor activation or doing push-ups place your hands on the wall or floor and your knees supported.
To integrate movement into your daily life you can also include some small actions such as taking the stairs or parking the car further away and walking. “We have no choice but to incorporate movement into everyday life, especially if your job is sedentary and, of course, put training time on the agenda. It’s fundamental, it’s non-negotiable. Need a minimum of 3 hours per week of physical exercisenot just movement,” explains the coach.
The keys to taking care of yourself during menopause
In the interview, Giner places particular emphasis on the challenges we face during menopause. In this sense, Exercise and diet are two essential pillars that can help us cope with symptoms before and during menopause. “The challenge for women when menopause appears is essentially physical, because before menopause there begins to be a great loss of muscle mass and bone masswith which the threat of osteoporosis or previous osteopenia and sarcopenia appears. “You also need to do cardiovascular work to take care of your heart.”he comments.
For the coach, “Load training, with some impact and taking into account other ingredients, is best for a menopausal woman. This creates a strong, healthy body with posture that will support this vital moment. »
And this provides a very interesting fact. “Neuroscience already tells us that posture affects not only our mood, but also our memory and other cognitive qualities. In this sense, “Exercise is a brutal long-term investment to avoid possible neurodegenerative diseases.”.
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