5 Fasting and Exercise Tips For Postmenopausal Women

By rjoachim | March 26, 2023
  • Preventing weight gain. Women tend to lose muscle mass and gain abdominal fat around menopause. Regular physical activity can help prevent weight gain.
  • Reducing the risk of cancer. Exercise during and after menopause can help you lose excess weight or maintain a healthy weight, which might offer protection from various types of cancer, including breast, colon and endometrial cancer.
  • Strengthening your bones. Exercise can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
  • Reducing the risk of other diseases. Menopause weight gain can have serious implications for your health. Excess weight increases the risk of heart disease and type 2 diabetes. Regular exercise can counter these risks.
  • Boosting your mood. Physically active adults have a lower risk of depression and cognitive decline.
  • Aerobic activity. Aerobic activity can help you shed excess pounds and maintain a healthy weight. Try brisk walking, jogging, biking, swimming or water aerobics. If you’re a beginner, start with 10 minutes a day and gradually increase the intensity and duration.
  • Strength training. Regular strength training can help you reduce body fat, strengthen your muscles and burn calories more efficiently. Try weight machines, hand-held weights or resistance tubing. Choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. Gradually increase the weight or resistance level as you get stronger.
  • Stretching. Stretching can help improve flexibility. Set aside time to stretch after each workout, when your muscles are warm and receptive to stretching.
  • Stability and balance. Balance exercises improve stability and can help prevent falls. Try simple exercises, such as standing on one leg while brushing your teeth. Activities such as tai chi also can be helpful.

Set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 30-minute walk after dinner. Frequently update your goals as you achieve greater levels of fitness. Teaming up with someone — such as a partner, friend or neighbor — can make a difference, too.

https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602
Posted in Exercise & Fitness