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Exercise is important for good health at all stages of life, but our needs change over the years. Menopause can rob women of important bone mass, leaving them vulnerable to fractures. There are ways to take action against the loss of bone mass or osteoporosis and to keep your fitness level from declining during and after menopause. Not only will a good exercise plan keep your bones stronger, it can also help to combat many of the other symptoms of menopause.
Resistance training is recommended for building up bone mass. It can sound intimidating at first. Lifting weights was long considered to be a more manly kind of exercise, but you don't have to be Arnold Schwarzenneger to benefit from a bit of pumping iron. Weights come in all sizes and you can start off as slowly as needed and work your way up to bigger loads.
Not only will the resistance training help to build your bone mass, it will also improve your muscle mass. This will make you less likely to have a fall in the first place, as your legs will be in better shape to keep you standing. Muscle also burns more calories than fat, so the more muscle you build, the easier it will be to maintain a healthy weight after menopause.
Regular exercise is the key to building bone mass and muscle mass. Ideally, you should be doing some training every day. If that's not possible, than a minimum of three days per week is needed for there to be a real benefit. It doesn't have to take all day; just half an hour of exercise will have some effect.
Women who have been exercising regularly during the years leading up to menopause will have a real advantage. Their bone and muscle mass will already be in better shape, so they are starting off stronger. They will also be used to fitting in exercise as part of their lifestyle. This makes it much easier to keep going. They will be comfortable doing the exercises and be able to use heavier weights.
If you are only just discovering resistance training as you reach menopause, it may be useful to seek professional help to get you started. A personal trainer or coach can design a workout that will be easy to follow and that will achieve the desired results. After a few sessions, you may be able to carry on with the routine by yourself.
Working out with friends can also be a great motivator. Knowing that someone else is waiting for you at the gym makes it more likely that you will not miss your regular times. You can offer each other encouragement, and make exercise a part of your social life.
While resistance training should be the focus of your workout after menopause, other types of exercise are also important. Cardiovascular exercise (like jogging, cycling or swimming) will keep your heart healthier and cut the risk of heart disease and stroke. It can also raise your overall energy levels, so if you've been feeling tired or depressed a good cardio workout can often help.
Flexibility is another aspect of your training routine that has health benefits. Working on keeping yourself flexible (which tends to deteriorate with age) will help to prevent injuries. It will also leave you with fewer aches and pains.
Exercise can help some women to alleviate a variety of menopausal symptoms, from mood swings to hot flashes. To keep track of how your exercise routine is affecting your menopausal symptoms, it's a good idea to keep a journal. Write in your journal daily, taking note of what symptoms you experienced that day and what activities you did. In time, you may begin to see patterns that will help you to determine which activities have the best effect on your symptoms. Record all of your symptoms, not just the physical ones but also your moods and the state of your sex drive. All of these things can be affected by exercise, but it does differ from one woman to the next.
If you thought that menopause was your body's way of telling you to take it easy, it's time to rethink that plan. Getting off your chair and into the gym could make a huge difference to your health during menopause and for the rest of your life.
But Don't start without plan, and one of the best plans on the market today can be found in "Menopausal Fitness and You", or email me to find out about more personal options!
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What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.