Wazan uthana

Har woh warzish jis mein patthe kisi muzahmat ke khilaaf mamool se zyada zor lagayen. NHS ki website ise apne jism ka wazan istemal karna ya kisi muzahmat ke khilaaf kaam karna kehti hai, aur misaalon mein wazan uthana, rubber band, baagh mein bhaari kaam, seerhiyan charhna, dance, push up, squat aur yoga ginwati hai.

Urdu mein strength training ka koi tay shuda lafz nahin. Auratein wazan uthana kehti hain, jo kaafi qareeb hai.

Yeh chalne jaisi cheez nahin. Pakistan Menopause Society ki warzish wali table mein chalna aerobic warzish mein bhi aata hai aur haddiyon ke liye jism ka wazan uthane wali warzish mein bhi, jabke taaqat ki warzish ki apni alag qataar hai (Table 6).

Hidayat in saalon ke liye ise khaas taur par kyun chunti hain, is ka jawab patthon aur haddiyon mein hai.

NICE ki hidayat NG23 kehti hain ke doctor menopause se guzarne wali auraton ko samjhayen ke jismani sargarmi ke zariye patthon ki miqdaar aur taaqat qaim rakhna kitna aham hai (1.2.5). British Menopause Society ka wazan wala tool kehta hai ke jaise jaise estrogen kam hota hai, patthe kam hote hain aur metabolism sust ho jata hai, aur zyada charbi pait ke aas paas jama hone lagti hai.

Pakistan Menopause Society Pakistan mein menopause ki dekh bhaal ki bari mushkilon mein kam jismani warzish aur haddiyon ki kamzori ka bara bojh ginti hai (4.1). Is ki sifarishaat jism ka wazan uthane wali warzish ko haddiyon ki sehat ke liye zaroori kehti hain, aur isi wajah se khaas taur par aham (Table 6). Dekhein haddiyon ki kamzori (osteoporosis) aur haddiyon ki sehat.

Pakistan Menopause Society

2026 ki sifarishaat ka Table 6 apne jism ke wazan, dumbbell jaise wazan ya rubber band ke saath taaqat ki warzish likhta hai, aur is ke saath jism ka wazan uthane wali warzish jaise chalna aur halki aerobics. Yeh kehta hai ke baqaida jismani sargarmi se patthon ki taaqat aur lachak behtar hoti hai aur sarcopenia, yani umar ke saath patthon ka kam hona, kam hota hai. Sifarishaat doctors se yeh bhi kehti hain ke auraton se joron aur patthon ke dard aur taaqat kam hone ke baare mein poochein, aur taaqat ki warzish ka hausla dein (Table 2).

NHS

Menopause ke liye NHS ki website ke mashwaron mein baqaida warzish hai, taaqat banane ke liye jism ka wazan uthane wali warzish par zor ke saath, kamzor hoti haddiyon se bachao ke aik tareeqe ke taur par. Haddiyon ki hifazat ke liye yeh aisi warzish batati hai jis mein paon aur taangein jism ka wazan uthayen, jaise chalna ya naachna, aur muzahmat wali warzish, jaise wazan uthana.

Is ka taaqat ki warzishon wala safha ghar ke liye bana hai. Kai warzishein aik mazboot kursi se hoti hain jis ke na pahiye hon na baazu: baithe se khare hona, kursi ki pusht pakar kar halki squat, airiyan uthana, deewar ke saath push up, aur halke wazan se baazu morna, jis ke liye paani se bhari botalein bhi chal jati hain. Yeh kehta hai ke yeh warzishein halki hain, aur aahista aahista barhayen.

British Menopause Society

BMS ka ghiza aur wazan barhne wala tool kehta hai ke baqaida, musalsal taaqat ki warzish se patthe bante hain aur metabolism tez hota hai. Yeh kabhi kabhaar gym ke sakht session ke bajaye darmiyani, baqaida warzish ka hausla deta hai, aur aasan warzishein ginwata hai jaise squat, box push up aur biceps curl. Isi tool ki mazeed baatein hamare wazan sambhalna wale safhe par hain.

Gym ke baghair

Oopar ki koi hidayat gym nahin maangti. Aik kursi, aik deewar, seerhiyan aur paani ki do botalein NHS ki gharelu warzish ka zyada tar hissa poora kar deti hain. Yeh shalwar kameez mein, ghar par, darwaza band kar ke ho sakti hai. Jo class chahein, un ke liye apne ilaqe mein auraton ke alag session ka poochna achha hai.

Kitni aur kitni baar, yeh number NHS aur PMS donon dete hain. Hum inhein yahan nahin likh rahe: aap ka doctor ya physiotherapist aap ke jism ke hisaab se shuru karne ki jagah bata sakta hai.

Pehle apne doctor se baat karein agar aap ko dil ki beemari hai, haddiyon ki kamzori hai ya pehle koi haddi toot chuki hai, joron ka masla hai, ya bohat arse se warzish nahin ki. Poochein ke kaun si warzishein aap ke liye theek hain.

Agar aap ko pehle se haddiyon ki kamzori hai, to The Menopause Society, jo America ki hai, do baatein kehti hai jo jaanne ki hain. Warzish nayi haddi bana kar osteoporosis ko wapas nahin mor sakti, albatta baqaida warzish jo taaqat aur tawazun barhaye, us se girna kam ho sakta hai. Aur osteoporosis wali auratein, khaas taur par reerh ki haddi tootne ke baad, aage jhuk kar ya kamar mor kar kuch uthane ya khenchne se bachein, aur kamar ke pichhle patthe mazboot karne wali warzishein un ke liye faidemand ho sakti hain.

Agar aap ne mehsoos kiya hai ke taaqat kam hui hai, ya aap giri hain, to zikr karein. Pakistan Menopause Society doctors se kehti hai ke taaqat kam hone ke baare mein poochein, aur lambe arse ki sehat dekhte hue girne ke khatre aur pehle tooti haddiyon ko bhi dekhein (Table 2).

Bohat si auraton ke liye mushkil warzish nahin. Mushkil waqt hai, aur yeh ehsaas ke apne oopar lagaya gaya waqt kisi aur se chheena gaya waqt hai. Pakistan Menopause Society shohar aur ghar walon ke saath mil kar sehatmand aadaton ko menopause ki dekh bhaal ka hissa ginti hai (4.2.6), aur shayad ghar walon ko bas yehi ijazat sunni ho.