Ease into Menopause with Exercise
By Gina Berta
There is no better time for a woman to start or renew an exercise program than the years surrounding menopause. Regular exercise can manage the uncomfortable symptoms of menopause including hot flashes; depression, stress and anxiety; sleep disorders; and irritability. It also can decrease the long-term risk of cardiovascular disease, osteoporosis and obesity.
Women's bodies change with age. Many women experience a gradual weight gain around the belly and waistline, caused partially by hormone decline. However, menopause is not the only cause of mid-life weight gain. Other factors include:
- Reduced activity. Women often exercise less when they enter menopause.
- Decreased metabolism. One reason is the loss of lean body mass (muscle). Muscle burns more calories than fat, so when muscle is lost, fewer calories are burned. (Women lose about ½ a pound of muscle a year without a consistent strength training program). Strength training should be incorporated into an exercise routine to increase muscle mass and metabolism, lower the percentage of body fat, and protect the bones.
Getting Started: It is never too late to start, or to reap the benefits of exercise. The key is to start slowly and do things you enjoy. A personal trainer is essential in designing a cardiovascular, strength training and flexibility program specifically designed with your goals in mind.
Gina Berta is a nationally certified personal trainer, and a pilates and yoga instructor with 23 years of multi-faceted fitness experience. She is the owner of Breathe Fitness Studio, a private personal training studio in Mountainside, NJ. Contact Gina or call 908-301-0123.
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