Fitness tips for menopause: Why physical activity matters

Regular physical activity is crucial for women facing menopause. Consider what physical activity can do for you — and how to apply fitness tips for menopause to your daily routine.

Menopause marks the end of menstruation and fertility — and the beginning of your next stage of life. Use this women’s health milestone as a reminder to take good care of yourself. Start by considering these fitness tips for menopause.

Benefits of physical activity

Whether you’ve exercised faithfully for years or you haven’t been physically active, physical activity during and after menopause offers many benefits. For example, regular physical activity can:

Prevent weight gain. Women tend to lose muscle mass and gain abdominal fat during and after menopause. Even slight increases in physical activity can help prevent weight gain.
Reduce the risk of breast cancer. Physical activity during and after menopause that results in weight loss may offer protection from breast cancer.
Strengthen your bones. Physical activity can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
Reduce the risk of other diseases. During and after menopause, the risk of various chronic conditions — including cardiovascular disease and type 2 diabetes — increases. Regular physical activity can counter these risks.
Boost your mood. Physical activity during and after menopause can improve your psychological health.

Impact on menopause signs and symptoms

Physical activity isn’t a proven way to reduce menopausal symptoms such as hot flashes and sleep disturbances. However, for some women, regular physical activity during and after menopause seems to relieve stress and improve quality of life.

Fitness tips for menopause: Why physical activity matters

Physical activity goals

For most healthy women, the Department of Health and Human Services recommends:

At least two hours and 30 minutes of moderate-intensity aerobic activity or one hour and 15 minutes of vigorous-intensity aerobic activity a week — preferably spread throughout the week
Strength training exercises at least twice a week

Although frequent, high-intensity physical activity during and after menopause may yield the most health benefits, it’s more important to choose a fitness program that you can maintain for the long term. For motivation, set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 15-minute walk after dinner. Frequently update your goals. Partnering with a friend can make a difference, too.

Activities to try

Ready to get started? You have many choices.

Aerobic activity. Aerobic activity is the cornerstone of most fitness programs. Try walking, jogging, biking, swimming or water aerobics. Any physical activity that uses large muscle groups and increases your heart rate counts. If you’re a beginner, start with 10 minutes of light activity and gradually increase the intensity of your activity.
Strength training. Regular strength training can help you reduce your body fat, strengthen your muscles and more efficiently burn calories. 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 resistance level as you get stronger.
Stretching. Stretching increases flexibility, improves range of motion and promotes better circulation. Stretching can even relieve stress. Set aside time to stretch after each workout, when your muscles are warm and receptive to stretching. Activities such as yoga promote flexibility, too.
Stability and balance. Balance exercises improve stability and can help prevent falls. Try simple exercises, such as standing on one leg. Activities such as tai chi can be helpful, too.

Remember, you don’t have to go to the gym to exercise. Daily activities such as dancing and gardening also can improve your health. Whatever physical activities you choose, take time to warm up and cool down safely.

Some tips to help you keep going when the going gets tuff!!!

Fitness programs: 10 tips for staying motivated

Are you having trouble sticking with your fitness program? Stay motivated with these 10 simple tips.

Have you ever started a fitness program and then quit? If you answered yes, you’re not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are 10 tips to help you stay motivated.

Set goals. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious. If you haven’t exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.
Start slowly. If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It’s better to start slowly and progress gradually.
Think variety. Vary your activities to keep boredom at bay. Alternate walking or biking with swimming or a low-impact aerobics class. When the weather cooperates, do your flexibility or stretching exercises outside. Play soccer with your kids. Join a health club or martial arts center to broaden your access to different forms of exercise.
Have fun. You’re more likely to stick with an exercise program if you’re having fun. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Trade your running shoes for a swimsuit. Remember, exercise doesn’t have to be drudgery.
Make physical activity part of your daily routine. If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child’s music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.
Put it on paper. Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated.
Seek support. You’re not in this alone. Invite a friend or co-worker to join you when you exercise. Work out with your spouse or your kids. Take a class at a local fitness center.
Track your progress. It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you’re making progress.
Reward yourself. After each exercise session, take a few minutes to sit down and relax. Reflect on what you’ve just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
Be flexible. If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you’re enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding.