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Exercise and Menopause
by Chris Akard
Women going through menopause have a lot to gain from an exercise program. Even
if you are entering menopause or are post-menopausal, it's a good time to get
your health moving on an upward trend.
The North American Menopause Society advocates at least 30 minutes of
cardiovascular exercise per day, and, believe it or not, 30 minutes of weight
training exercises two days per week.
So why exercise for menopause? Women with menopause have an increased risk
for heart disease and bone loss, which may result in osteoporosis. The primary
cause for the health issues is due to the reduction of estrogen during
menopause. Cardiovascular activity will greatly reduce the risk of heart
disease. Weight-bearing activity will actually increase bone density. Studies
have also shown exercise will reduce the volume of hot flashes commonly
associated with menopause.
Approximately 70 to 90 percent of women with menopause experience significant
weight gain. Even professional athletes had to decrease food intake by 300
calories per day to avoid weight gain.
Nutritional Tips
Canned fish with chewable bones, dark green leafy vegetables and low-fat
dairy products are great sources of usable calcium. Soy products, such as soy
milk, contain phytoestrogens (plant estrogens) which help maintain estrogen
levels. Foods that increase the risk of hot flashes include: spicy food,
caffeine, hot beverages and alcohol. It is a good idea to keep meat selections
lean. Option for chicken and fish. Menopausal women should consult with their
physician for a specific diet.
Fitness Tips
The following fitness tips are designed to improve your cardiovascular system
and strengthen and support your spine. Consult a physician before starting this
or any other exercise program.
Cardiovascular Activity
30 minutes 2 times per week
Cardiovascular activity performed a minimum of two times a week for 30
minutes will produce results. I recommend working out no more than six days per
week as your body will need the recovery time. Find an intensity that you can
maintain for 20 minutes or longer. If you have to stop during the cardio
session, you are probably working too hard.
Overhead Press
1 to 2 sets of 12 to 20 repetitions
This weight-bearing exercise will not only strengthen your shoulder, neck and
arm muscles, but will also use the muscles around your spine to support the
movement. Be sure to exhale on the up motion. Keep your back tall (See
photo). This will allow your muscles to do their work and build beautiful
posture. Keep your range of motion small, only going 3/4 of the way up and down
to ear level. The weight should be 3 to 5 pounds.
Anatomical Abdominal Crunch
1 to 3 sets of 10 to 30 repetitions
Strengthening your abdominal muscles is a great way to support your back. Be
sure to exhale as you move up. Never pull on your head. Support your head and
neck and lift about 2 to 10 inches using your abdominals. You should be able to
put an imaginary grapefruit between your chin and chest to maintain spinal
alignment (See photo).
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