The Benefits of Exercise for Menopausal Symptoms

The Benefits of Exercise for Menopausal Symptoms

During menopause hormone production begins to decline in the ovaries.  This begins in the mid to late thirties, increases in the forties and by the fifties menstruation usually ceases altogether.  Menopause is an extremely individual experience that varies from mild to radically life-altering (or even haltering for some).  The shifting and fluctuating of hormones can create symptoms such as:

• Hot flashes
• Irritability
• Sleep disorders
• Depression, stress and anxiety

When experiencing these symptoms, consult your health care provider. Many symptoms can mask other underlying issues such as osteoporosis and cardiovascular disease.

The biggest common symptom for most women is weight gain. Women can gain a minimum of ten to fifteen pounds during the menopausal years. The gain tends to accumulate in the abdominal region which poses even more health issues if not addressed. 

Maintaining weight during this time is difficult; losing weight even more so. The good news is there are lifestyle changes you can make now that will provide important health benefits going forward that can assist in weight management and even weight loss.  These changes include calorie reduction, portion control, avoiding fad diets, drinking sufficient amounts of water and increasing physical activity through exercise.

The focus on exercise is very important as a woman ages on many levels. During these years however it is often most difficult to adhere to regularly.  Regular exercise strengthens your heart and bones; helps control your weight, and can help alleviate stress and bouts of depression. Exercising or being physically active must be done consistently in order to prevent your metabolism from slowing down.

Based on a recent study in the Journal of Women and Aging, the Arthritis Foundation states that “Exercise produces similar benefits to Hormone Replacement Therapy.”  Exercise increase estrogen levels which in turn help control or even eliminate hot flashes.

Partaking in aerobic activity can increase your metabolism and burn fat. Aerobic activity also increases levels of serotonin, often referred to as the “feel good” hormone.  This helps relieve stress, anxiety and mild depression. One of the simplest ways to incorporate aerobic activity in to your life is through walking.  Increase the duration in intervals; start at ten minutes a day and increase by one minute a day.  Easing into it will help make it more of a habit.  Other aerobic activities that increase your heart rate are dancing, speed cleaning, swimming, gardening, cycling and chasing the grandchildren.  There are also a lot of fun group fitness classes for these days from Zumba to Nordic Walking and Kettle balls. 

Strength training is equally important for several reasons.  Strength training exercises involving resistance or weights increase lean muscle and help prevent osteoporosis. Strength training (involving resistance such as rubber bands, hand weights or your own body weight) increases bone density, increases metabolism and burns more fat, even at rest.

There are many benefits to including exercise as a tool to address any menopausal symptoms.  Just as important to consider regardless of menopause is that physically inactive women are more likely to suffer from heart disease, obesity, high blood pressure, diabetes, and osteoporosis.   If you are not sure where to begin, just start out slow and get moving more than what your usual normal daily routine entails.  Consulting a Certified Personal Trainer or joining a health club also options to consider.

MaryAnn Molloy is an ACSM certified personal trainer with over fifteen years experience in the health and fitness field. She runs Healthy Body, Fit Mind of South Portland, which helps Baby Boomer and senior women with fitness, weight loss and lifestyle management.

 To contact her email maryann@healthybodyfitmind.com or visit www.healthybodyfitmind.com

ADD SOME CREATIVITY TO YOUR WORKOUT

If you are bored with your fitness routine, do not like to exercise, or are not achieving the results you were hoping for, it may be time to think outside the gym.   Many women especially are vulnerable to time crunches and discretionary money available for themselves. There are many creative options available to keep you moving, keep you engaged and are necessarily not cost prohibitive.  

Additionally, your muscles quickly adapt to the repeated routines and cause a plateau, or leveling of results.  Therefore, the more variety you can add to your fitness routine the less boredom and the better results achieved. Here are some traditional and unique options to consider:

Speed Cleaning – Make cleaning fun.  Put together a plan of action.  Start with one room go clockwise dusting, wiping then vacuum.  See how much of the house you can clean in thirty minutes nonstop or see if you can beat your previous time.  

•  Fido Friendly activities – Besides taking the dog for a walk put together a little obstacle course in the backyard.  If you are able to train your dog that is a bonus.
•  Try Wii video games like tennis, golf and boxing.  It is not the same exact thing as engaging in the real thing but it does simulate the same movements as the sport represented, burn calories,and can be a fun way to engage the entire family. There is also a Wii Fit that comes with a balance board for Yoga moves and more traditional exercise. 
•    Include exercise in your commute  - Walk when you can, take the stairs, park further, ride your bike or even do stretching in your car when at the stop light.
•  Enter a competition – whether a weight loss challenge or a triathlon, adding a competitive component helps establish a targeted goal.
•  Schedule some fun time with your friends to go dancing – salsa, belly dancing or contra dancing.  Incorporating fitness into your social life takes the boredom factor away.
•   Cross training – participate in many different types of exercises within the week.  It is a good way to challenge the body and help avoid injuries from repeated use doing the same exact movements over and over.  Yoga one day, Pilates the next and weight training for strength core and flexibility.  Even your cardiovascular training should vary.  Swimming, followed by walking,  or biking anything that keeps your heart rate elevated in your target zone elevated for twenty to thirty minutes
•   Circuit training – Use a combination of dumbbells, a stability ball, rubber tubing and your own body weight to form a circuit. Start with a set of modified push ups, move on bicep curls with dumbbells, squat and shoulder press with the rubber tubing and crunches and the stability ball.  Take minimal rest periods (no more than thirty seconds between each exercise) to keep your heart rate up and increase the intensity of your workout.  Do two to three sets for a thirty minute workout.

      Keep your body and brain on its toes. Get creative!

Remember, all workout routines should begin with a warm-up (like marching in place) and stretching for five to seven minutes and end with a cool down of about five to seven minutes.  Consult a fitness professional if you are not certain about how to perform an exercise.   Ask your physician before beginning a new exercise program.