How to Build Muscle Tone Post Menopause

Menopause marked the cessation of your menstrual cycle and the onset of such things as hot flashes. Now that you're post-menopausal and symptoms are gone or lessened, you notice that your body is less than firm. During the menopause, your body underwent a number of changes, including loss of muscle tone. To reverse and recover lost muscle tone, work at it on a daily basis. Don't worry, there are a number of ways to regain muscle tone, but only with determination and healthier habits.

Instructions

1

Create a plan. Before you begin, you need a plan so that you'll stick to your exercise routine. Choose the days of the week and the hour that you'll exercise. Research exercise options after completing menopause. Focus on exercises that rebuild muscle and strengthen your body.

2

Change your diet. Eating fruits, legumes, protein, and vegetables are essential for good health and body tone. Proper nutrition builds the body; whereas junk foods break down and destroy muscle and body tissue.

3

Walk three or four days a week. Walking is one of the easiest and best ways to start toning the body for post-menopausal women. It's not strenuous and you can go at your own pace; you determine how far you walk each day by letting your body guide you; if you get winded after two blocks, stop. Turn around and head slowly back home. Try it again until you're not winded after two blocks. Once you can walk without tiring out, add another block to see how you feel.

4

Do aerobics exercises to firm your muscles. Choose from an array of aerobics, for instance, dancercize, bicycling, running outdoors, or on a treadmill. Any of these are good choices to include in your weekly exercise routine. Perform aerobics for 20 to 30 minutes three times weekly for best results.

5

Buy a set of 5-lb. dumbbells to tone the muscles in your arms and upper torso. Don't be afraid to use dumbbells to tone your upper body; it is a good way to make your torso and arms firm again. Go at your own pace. Start slowly with low sets/repetition and work your way up to a safe level of intensity by adding reps or sets. Use dumbbells, one day on and one day off. Give your muscles a rest and then resume after a day.

6

Add sit-ups to firm your stomach area. Start with two reps of 10 sit-ups. Increase according to your goals. How flat or firm you want your stomach tells you how many reps or sit ups that eventually want to perform. You can do sit-ups daily or opt for three or four times a week, but consistency is key. However, don't ignore your body. If two repetitions of 10 is too much at first, cut back.