Menopause and Fitness

Author: Shannon Miller Lifestyle

August 11, 2014

 It seems like Menopause and weight gain go hand in hand.

Many women facing menopause often struggle with different physical changes in their body, making this a very important time to step-up that fitness routine.

There are many benefits you can gain from exercising during menopause:

  • Prevention of weight gain – During menopause, a woman can lose muscle and gain abdominal fat. Just a little extra exercise during this time can help.
  • Reduce the risk of breast cancer – Physical activity during and after menopause can help maintain a healthy weight, which may offer protection from breast cancer.
  • Enhance your mood – No matter what your age is, any physical activity can boost your mood.
  • Bone Strength -Physical activity can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
  • Help reduce the risk of many diseases – Because your body is going through many changes during menopause you can become more at risk for various chronic diseases such as type 2 diabetes and cardiovascular issues. Regular exercise can help reduce these risks.

During menopause many women will experience insomnia and hot flashes, and although exercise will not treat these particular conditions, for many women, regular physical activity during and after menopause helps to relieve stress and improve quality of life.

It is recommended by the Department of Health and Human Services that a healthy woman get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week — preferably spread throughout the week as well as strength training exercises at least twice a week.

A few good exercise choices when you are ready to get started may be:

  • Aerobics – Great for your cardiovascular system
  • Strength Training – Regular strength training can help you reduce body fat, strengthen your muscles and more efficiently burn calories.
  • Stretching – Stretching increases flexibility, improves range of motion and promotes better circulation.
  • Balance – Balance exercises improve stability and can help prevent falls.

Increase your physical activity any way you can. Increasing physical activity means you will decrease your weight and reduce your vulnerability to many diseases. You will feel better!

Source:  “Fitness Tips for Menopause”, mayoclinic.com

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