10 Min Menopause Workout for Bone Strength and Weight Loss

Hey there, April of Yes2Next here. If you're going through menopause, studies have shown that exercise can have many benefits, including boosting your mood, balancing your hormones, strengthening your bones, and reducing stress. So today we're going to do about a 10-minute low-impact workout featuring seven exercises in 30-second rounds. No equipment is needed for this workout, however, if you want to challenge yourself, feel free to pick up some weights, water bottles, cans, bags of beans. I have 3, 5, and 8-pound weights here, but again, if you're just starting out, just get used to the motions and add weights when you're ready. All right? So I'm excited to help you get stronger and also feel good. So we'll take a pause here and get started with a warm-up on the other side. Okay, let's warm it up by just getting our body moving. Start with some gentle marching here, okay? Stand tall, everybody, and just breathe naturally. Breathe, okay. Getting the blood flowing, loosening up the muscles and joints, and getting that blood all throughout the body and to the brain as well, okay? So everybody wake up. All right, nice job. Okay, give me some side steps. Waking up those hips and thighs, legs. Don't often do this lateral motion, so it's great to do this in a warm-up, okay? Very nice. Okay, great job. Okay, you can stop the feet. Give me a nice little head tilt, stretch those neck muscles out, ear to shoulder. Good, and center, and other side, ear to shoulder. Good job, and then look to your left and center, and look to your right and center, and now just give me some nice little shoulders up to the ears and down, good. Loosen up those shoulders. Ooh, that might feel good, and very nice. Give me two more, and up, good, and down. Nice job, okay. March it out. Next, we're gonna just do a mini squat, okay, diagonal up, and then arms up. Step it back, and give me arms up, okay? Little mini squat diagonal, and up, and up, okay, other side, and up, and up, very nice. March it out, breathe, nice job, give me some nice little heel touches forward, okay, waking up those feet, ankles, and legs, plus you got your arms going, good job, breathe, march it out, good job, and rest, right? We'll take a pause and get started with our general workout on the other side. Okay, so our first exercise is just gonna be a mini squat, all right, so this is what it looks like. We're just gonna be standing hip distance apart and just sit our butt back, okay, sit it back, sit it back, okay, good, just like you're gonna sit in a chair, very nice, breathe it out. We're really engaging our hamstrings and our glutes, which is the largest muscle group in our body, okay, and building muscle, again, strengthens our bones, so the more muscle we have, the better bone density we have, and as we age, we not only lose muscle, but we do lose bone density, so that's why strength training is so important, okay, march it out. Forgot to mention that you're also gonna get some steps in in this workout, which is an added benefit, okay, keep it going, breathe, okay, I'm gonna pick up weights on the next one, I'll start with some five-pounders, okay, show you the move, feet hip distance apart, and we're gonna bring our elbows up, kick it back, in, and down, this is a row to kick back, up, kick it back, in, and down, working our upper back and our tricep muscles here, okay, upper back, great to improve posture, always nice to just improve arm strength with the tricep move, I'll say it looks great when you have no sleeves, so strengthening and toning up those arms, okay, breathe and rest, nice work, all right, keep it going, you're building muscle, okay, so next one, our knee raises, okay, and I'm gonna hold a weight here, you don't need to hold a weight, but it's just gonna be lifting the knee up and down, okay, and as you notice, I am shifting weight here, okay, and we're on for 30, keep it going, and we're really engaging our tummy muscles, our core with this move, but we're adding weight here, add more challenge, and we're burning lots of calories, okay, so keep it going, so great job on making time, you know, to get stronger, wherever you are in your fitness journey, good for you, okay, march it out, I love these intervals, okay, march it out, very good, I'm gonna pick up another weight, I'm gonna actually pick up some eight pounders on this one, these are gonna just be bicep curls, everybody, okay, and I'm gonna do alternating ones, so just like this, alternate, alternate, okay, breathe, stand tall, engage the core, shoulders back and down, and down, good, breathe, okay, good job, breathe, and the form here is as you pull up, breathe out, okay, breathe in on the in, yes, inhale as you release, exhale as you pull up, get that maximum oxygen in, carbon dioxide out, breathe, I love these nice little compact intervals, right, okay, I'm gonna hold on to my weights for the next one, and it's a lunge, everyone, okay, so what it is, is we're gonna step back and come down, now that's the toughest way to do it, right, that's the most challenging, but you can just step it back, just give me some step backs, you're just starting out, okay, but if you're ready for challenge, you can bring that knee down vertical, bring it down, okay, and that is the challenge move right there, okay, but again, just give me some step backs if you can't do that, okay, so step back like that, okay, that in itself is a really good way to strengthen what we call the posterior chain, your glutes, hamstrings, even your calves, okay, so nice work, okay, keep it going, breathe it out, now next move is gonna be an arm raise, this is for shoulders, okay, so breathe it out, woohoo, yes, and actually, I will pick up some weights here, okay, so again, nice base support, and all I'm doing is bringing those arms up, I have a slight bend in my elbows, just bring it up and down, you can bring it up to shoulder level and down, okay, working on strengthening those shoulder muscles, our deltoids, okay, breathe, very nice everybody, keep it going, don't forget to breathe, good job, you're looking good, few more seconds here, nice job, and very nice, okay, can you believe we're in our last, we're in our last round already, oh my goodness, okay, all I'm gonna ask you to do here is just march it out, or move your feet as fast as you can, okay, that's up to you, you can even give me knees up, all about just getting that heart rate up, okay, get the heart rate up, breathe it out, just for 30 seconds, okay, you can even run it around if you want, but the whole point is just to get those feet moving, okay, breathe it out, you're looking good, keep it going, okay, great job, breathe, breathe, breathe, breathe, few more seconds here, good work, breathe, and relax, nice work everybody, okay, slow down, nice slow march, okay, let's get that heart rate down, we're in cool down mode now, okay, important to really cool down your muscles after exercising, get the heart rate down and also to help prevent injury, okay, so really important to do that, okay, so nice slow marching, I'm feeling a little dewy, are you? Okay, let us know in the comments, okay, step it out, nice gentle, oh yeah, really nice work today, and again, going through menopause, yeah, it's a change, I have been through it and I can say that exercise definitely helped me feel good and also feel strong, so I encourage you just to stay with it, okay, wherever you are in your journey, even if you're doing it for only a few minutes, do a little bit every day and just stay consistent, stay with it, okay, all right, really nice, okay, we're gonna do a static stretch here, we're gonna calf stretch, I'm gonna get one leg straight back, front leg bent, knee over ankle, okay, you can also do this against a wall or countertop if you need stability, you should feel a nice stretch in the calf and also feel this, these hip flexors open up a bit, okay, okay, and just shoulders face to the side and breathe, inhale and exhale, inhale and exhale and give me one more, inhale and exhale, good, okay, come back to center, gotta do the other side, okay, so the other leg straight back, okay, heel down, knee over ankle, okay, and shoulders are facing to the side, okay, okay, stand tall, inhale, exhale, you're looking good, very nice, give me three more from here, inhale, good, inhale and exhale and one more, inhale and exhale, nice, nice work, okay, give me an open close, okay, we started with this, yes, open it up, it's like open up those chest muscles, you work the back muscles and the arms, good job, breathe, okay, very nice and give me three, inhale, exhales up, inhale up and exhale down, inhale up, exhale down and inhale up and exhale down, very, very nice, that's a great work on completing this menopause workout, I encourage you just to keep moving as much as you can and my hope is that you feel better, that those endorphins get flowing and that you get stronger and build that muscle to support your bones, okay, alright, so I look forward to seeing you in a future workout and if you like this video, please give a like, share, comment and subscribe to our channel, love to help you get stronger, alright, so I look forward to seeing you real soon and thank you so much for joining us, keep moving.