How to Tone Up After Menopause

Menopause can bring many unpleasant physical changes. As your metabolism begins to slow down, you may find that your body shape is becoming different. You may be experiencing weight gain and flabbiness in areas, such as your belly, as you go through this phase of your life. Despite these troublesome challenges, you do not have to resign yourself to this look. There are some steps you can take that will be helpful in aiding you to fight weight gain and tone up your body.

Instructions

• 1

  Get in the habit of walking each day. A brisk 30-minute walk on a daily basis will get you toned up and aid in speeding up your metabolic rate. If you feel uncomfortable or unsafe walking in your nearby community, then go to a mall or park to walk or invest in a treadmill you can use at home.

• 2

  Consider strength training, also referred to as resistance exercises. This requires you to do a workout using weights to help increase your metabolism, build muscle and tone your body. You can use free weights; do exercise routines while wearing ankle weights or use weight-lifting equipment at a gym or your local YMCA. Try to get in 1 hour each week of strength training, along with other forms of exercise. Always exercise caution when using weights.

• 3

  Sign up for a water aerobics class at your local YMCA. Water aerobics are low impact and gentler on your joints, but they are still effective. Examples of exercises that can be done during a water aerobics session are jumping jacks, knee lifting, jogging in place, marching in place, cross country ski movements and the like. Additionally, you can use water bottles as weights for strength-training exercises in the pool. Water aerobics can help you tone up thigh, calf and leg muscles, tighten stomach muscles and strengthen and build arms and shoulders. Sessions typically last from 45 minutes to 1 hour. Try to do water aerobics 3 to 5 times per week.

• 4

  Tone your body with tai chi. Tai chi is a form of exercise that has been used in China for thousands of years. It involves special breathing techniques, slow movements and stretching. It aids in increasing your flexibility, toning your muscles and increasing your general level of physical fitness. Check your local YMCA or community center to see if they offer tai chi classes. Find tai chi DVDs at department stores to enable you to do the exercises at home.

• 5

  Eat the right foods. Avoid the unhealthy foods--anything sugary, processed, fatty and fried. Instead, opt for healthier choices, like fresh fruits and vegetables, skinless poultry, salmon, tuna, lean cuts of beef, nuts, legumes and whole grains. Stay away from soft drinks and alcohol. Drink skim milk and 4 to 8 glasses of water daily. A better diet will help you burn fat more efficiently.