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As you grow older, especially postpartum or menopausal women, your physical function is not as good as before. In addition to paying attention to diet and rest, developing exercise habits is one of the keys to slowing down the decline. Some people choose to run 10 kilometers a day, and some people go to the gym every day to practice, each is suitable, it is difficult to generalize (for example, it may be inconvenient for people with urinary incontinence to run). In fact, even moderate-intensity exercise, such as brisk walking and water aerobic exercise, can help prevent cardiovascular disease, diabetes, and osteoporosis, which is common in women, as long as it can achieve slight sweating, heartbeat and respiration.<\/p>\n\n\n\n
As for yoga, which is very popular among women, it can help reduce stress, shape the body and beautify the skin. Even women who are not usually active in sports may wish to try it.<\/p>\n\n\n\n
Yoga originated from ancient India. In addition to the usual exercises, it also combines meditation and breathing. For office workers who are sedentary and have incorrect sitting posture, yoga focuses on stretching and relaxing the body. The pose includes many forward and backward bends, which help strengthen the spine and back muscles, improve balance, and relieve low back pain and neck pain. Women with long-term work pressure or menopausal discomfort can use yoga breathing and meditation to reduce stress, help reduce anxiety or depression symptoms, and improve insomnia and other problems.<\/p>\n\n\n\n
Some yoga poses are especially beneficial for women, such as relieving menstrual pain and practicing levator ani. Especially for postpartum women, due to the pregnancy stage of ten months of pregnancy, it takes time for body functions to recover, and the pelvic floor muscles are also weakened due to the weight of the fetus. In severe cases, postpartum urine leakage or pelvic floor organ prolapse may occur. More sports maintenance is needed.<\/p>\n\n\n\n
There are also pelvic floor muscle exercises that can be practiced by yourself without equipment. Regular practice can train the pelvic floor muscles and increase the supporting force of the muscles. The great thing about this exercise is that it can be practiced at home or in your daily routine while sitting and standing. Before exercising, relax your body first, then contract your lower body muscles for 5 seconds like holding back your urine, and then relax for 10 seconds. It is recommended to repeat this group of actions 60 times a day, which can be divided into 3 periods. During exercise, you should maintain normal breathing and do not hold your breath. It should be noted that do not exercise the pelvic floor muscles during urination, so as not to affect the normal urination habits.<\/p>\n\n\n\n
Obstetrics and Gynecology Specialist Dr. Chan Wing Yin<\/p>\n\n\n\n