Hello, my name is Doctor Susan Jewell and on behalf of Expert Village, I'm going to talk to you about how to live with menopause. Now, in this particular clip, we're going to talk about exercising. Exercising is very important for everybody, I think, just to maintain a healthy body and maintain healthy health. So, here, I've given you some exercises - especially women going into menopause, or in menopause - that you should regularly do; maybe a half an hour, an hour of exercise every day. Weight-bearing exercise. What I mean by weight-bearing exercise is that you're actually lifting weights against gravity. These exercises are very, very good to prevent osteoporosis, or decrease the rapid symptoms/signs in osteoporosis. I'm going to show you in a minute how to do some weight-bearing exercises. Swimming is fantastic for the body; jogging and running, of course, for cardiovascular; and pilates and yoga are an excellent way for women, especially in the later ages where they just don't want to do so much exertion, physically. Pilates and yoga is a very good way to maintain your body and the strength, and also to prevent, like I said, osteoporosis or any kind of bone problems. So, what I'm going to do now is show you what weight-bearing exercise is. Here, I have two dumbbells. So, you can spend ten-fifteen minutes every day, as I mentioned earlier, to do these weight-bearing exercises. You know, find somewhere nice - a space that's calm and quiet - and then you'll just do you?re lifting; very simple lifting up. If it's too heavy, of course, change the weights and just do alternate lifting. This is for the upper arm. You can also do it for the lower legs; sit down and find some weights that you can buy in most health/gym sort of stores like - I can't say the big five but, gym stores that you can buy, and then you can do just overall weight exercises on your legs and lower body, too. Now, if you don't have weights, you could also substitute - and I'm sure everybody has in their kitchen tin cans of food or bags of sugar or flour - they usually come in one pound, two pound packs; perfect, perfect for substituting for weights. So, what you do is you just put one - and make sure it's always equal and balanced in both hands, and then you just do the weight-bearing exercises with those. You don't really need to spend a lot of money going out to buy expensive equipment, so you do the same thing. Exercising is very important for you when you're entering menopause and during menopausal time in your life and in any woman's life, so I definitely recommend that you actually start a regime of exercising
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