Exercise - Menopause And Healthy Living: Menopause Managing The Change Of Life

Content provided by the Faculty of the Harvard Medical School

Exercise

The Dietary Guidelines for Americans 2005 includes specific advice for exercising — not just to lose or maintain your weight, but also to promote physical and mental health. To lower your risk of chronic disease, you need at least 30 minutes of moderate activity per day, most days of the week. You can reap even more benefits with slightly longer or more intense workouts. For the greatest benefit and to help fend off the gradual weight gain that occurs in many people during midlife, strive for 60 minutes of moderate to vigorous activity on most days of the week.

Exercise has numerous physical benefits. It strengthens bones, tones muscles, burns fat, improves the cardiovascular system, and helps to prevent depression and fatigue. Studies show that regular physical activity can reduce the risk of heart disease in women by as much as 50%. Women who walk briskly for at least three hours a week and those who exercise vigorously for 90 minutes a week are 30%–40% less likely to develop heart disease than sedentary women. Active women tend to have higher levels of HDL, the "good" cholesterol. Physical activity can also cut a woman's risk of colon cancer in half and provide moderate protection against type 2 diabetes. Bones derive benefits from exercise, too. The mechanical stress from physical activity forces bones to absorb more calcium and become stronger. A large study of women past age 65 showed a 30% reduction in the risk of hip fracture in those who walked for exercise compared with those who did not. Regular physical activity also has been linked with reduced risk of breast cancer.

Studies have shown that exercise is good for mental as well as physical health. Physical activity can be as effective as psychotherapy, relaxation, and meditation in helping women cope with stress and depression. Exercise improves sleep, which can have a beneficial impact on mood. Women who join health clubs or walking groups may improve their sense of well-being from the social interaction these groups provide as well.

A good exercise program has three components: aerobic activity, strength training, and flexibility exercises. Each of these benefits your body in a different way. Aerobic activity improves your heart health, lowers your risk for numerous diseases, and can lengthen lifespan. Strength training (resistance exercise) strengthens your muscles and bones and improves your ratio of lean muscle mass to fat. Muscle tissue burns more calories than fat tissue does — and it looks better, too! Flexibility training keeps your muscles stretched and your joints limber.

If you haven't exercised regularly for a while (or ever), put some mental energy into a plan first. For example, when will you exercise; what will you do (for the next 30 years); what can you do? Accept that you will have to give something up to exercise (some sleep in the morning, or some free time). It will be worth it. Start slowly and be patient — it takes time to see results. Walk around the block, garden, or go dancing. Try to do it on a regular basis, at least two or three times a week to start, and work your way up to more sustained activity. Choose activity you enjoy, so you'll stick with it. If you want something a little more structured, devise a plan that includes aerobic exercise and strength training. Remember to warm up and cool down before and after exercising to reduce the risk of injury.

Tipping the energy balance To tip the energy balance in your favor, start by determining how many calories you need each day to maintain your current weight. Doing this requires a few simple calculations. First, multiply your current weight by 15. That's roughly the number of calories per day needed to maintain your current weight if you are moderately active. Moderately active means getting at least 30 minutes of physical activity a day (walking at a brisk pace, climbing stairs, or active, physical gardening). If you are less active, you'll need to increase your activity to that level or reduce your calories further, or you will gain weight. Let's say you're a moderately active woman who is 5 feet, 2 inches tall and weighs 150 pounds. If you multiply 150 by 15, you will get 2,250, which is the number of calories per day that you need to maintain your current 150-pound weight. To lose weight, you will need to eat below that total each day. If your BMI shows that you are overweight, you can set a goal of losing one to two pounds a week — a rate that experts consider safe. To lose weight, your daily food consumption should provide 500–1,000 calories less than your total weight-maintenance calories. So in the example of the 150-pound woman, reducing calories to 1,250–1,750 a day will produce the desired weight loss. If you are sedentary, you will also need to build more activity into your day. In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients.

Last updated:	August 13, 2007