EXERCISE THROUGH MENOPAUSE
Menopause is a good time to start an exercise program.
Research by the American College of Sports Medicine (ACSM) has shown benefits of both endurance and strength training into your eighties and nineties.
A survey of over 184,000 adults just published in the Journal of The American Medical Association reveled "Twenty-seven percent of US adults did not engage in any physical activity, and another 28.2% were not regularly active." This has led to what the authors called "The continuing epidemics of obesity and diabetes in the United States" with 19.8% of Americans obese and 7.3% diabetic.
Metabolism begins to slow in the thirties, often resulting in a noticeable weight problem by menopause; diet decreases the metabolic rate even more. Exercise increases the metabolic rate and can replace body fat with muscle.
Other benefits of exercise in menopause include prevention of bone loss, lower blood pressure and cholesterol relief of depression symptoms and insomnia.
Symptoms such as hot flashes, night sweats bladder and vaginal atrophy may not be affected.
For previously sedentary women traditional exercise regimens recommend walking for15 minutes three times a week and gradually increasing to a 20-60 minute workout session including stretching, resistive weight training, and aerobics.
Healthy women should have no problems with the above recommendations however if you have any medical problems or experience any symptoms such as chest pain or shortness of breath you should contact your doctor.
Non traditional exercise such as dancing and swimming can be an alternative to the gym. Dance classes are not just for kids; more adults are enrolling in jazz, tap, bebop, and lyrical ballet.
"Everyone is born with a natural talent for dance, but this natural talent gets suppressed with the daily stresses of life." says Pamara Perry, former soloist with the Joffrey Ballet.
Swimming is a great problem solver. For medical conditions such as lower extremity injuries, that precludes vigorous weight bearing exercise water aerobics may be the answer.
See Also:
Vitamin Database
Good Foods Glossary
Soy Foods
Prescription Drugs
Alternative Therapies
References : 67, 68, 69, 71, 72, 73, 74, 75, 76, 77, 78, 78.
Disclaimer - Menopause-OnlineTM is not intended as medical advice. Its intent is solely informational and educational. The information is not a substitute for talking with your health professional.
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