Exercise Is Crucial During Menopause, Says The Mayo Clinic

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Exercise Is Crucial During Menopause, Says The Mayo Clinic

older taking a break from a work out

Regular physical activity is crucial for women facing menopause says the Mayo Clinic. Regardless of whether you’ve always been active or been a couch potato, menopause is an important transition in a woman’s life and a great opportunity to make a fresh start for the latter part of your life.

Exercise during and after menopause is your best 401k Plan because it can:

  • Prevent weight gain: During and after menopause, women tend to lose muscle mass – about 15% every decade after age 50. Exercise is the emergency break you need. You retain muscle tone and strength, and at the same time, you’ll combat the anticipated weight gain.
  • Reduce the risk of breast and other cancers: Exercise during and after menopause helps keep your weight in check, and doing so can offer protection from breast and other cancers. In fact, a recent 2013 study found that obesity may promote cancer cell growth.
  • Strengthen Your Bones: Weight lifting can tremendously help you retain bone density. If you suffer from osteoporosis or are at risk, countless studies have already established weight training can prevent or help heal osteoporosis. Simply put, lifting weights signals your bones to stay strong, and they answer the call!
  • Reduce the risk for other diseases: Menopause weight gain can increase your risk for heart attack, stroke, diabetes and other chronic illnesses. Regular exercise can effectively counter those risks.
  • Improve your mood: Anyone ever comment about mood swings during menopause? Exercise could significantly help you stabilize mood swings, sleep better, and have more energy.

While exercise won’t necessarily reduce menopausal symptoms like hot flashes or sleep disturbances, it will relieve stress and improve your quality of life.

The Mayo Clinic recommends that healthy women complete:

1) At least 2 ½ hours of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week, preferably spread out throughout the week; AND

2) Strength training exercises (weights) at least twice a week.

Aerobic Activities Include:

  • Walking
  • Biking
  • Jogging
  • Swimming
  • Aerobic Classes

Strength Training Includes:

  • Weight Machines
  • Dumbbells
  • Barbells
  • Swimming

Remember, you don’t have to go to the gym to get a great workout. You can do it at home. The best exercise plan is the one that disrupts your day-to-day life the least!

As personal trainers in St. Louis, we’ve preached this for years to clients, family and friends. Weight training is critical to maintaining a healthy weight and body composition.

To learn more about weight training in St. Louis or to start a weight-training program of your own, contact us here.

Read 3782 times Last modified on Monday, 08 June 2015 16:10

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