Exercise stimulates the mood elevating hormones, which can reduce depression and anxiety. Aerobic exercise combats the dreaded "belly bulge" which is where most women gain during this "change" of life.
Strength training offers huge benefits for it stimulates the bones to retain the minerals that keep them strong and dense, which keeps osteoporosis at bay. Exercise can also reduce the risk of heart disease and aid in the lowering of cholesterol.
You do NOT need to become a body builder to obtain results! In fact, there is a special program called the "BEST" (Bone Estrogen Strength Training) exercise program for Osteoporosis Prevention, completed at the University of Arizona, which was created to provide guidelines for exercise that will improve bone health. The study was completed at the University of Arizona between 1995 and 2001. 226 women completed the study, 55.6 of average age, non smoking women. Half were taking hormone replacement and the others were not. All took Citracal® calcium. The study showed significant improved bone density after following the program for one year.
The BEST exercise workout includes:
-Cardio Warm Up (3 to 5 minutes)
-Strength Training Exercise (20 minutes)
THE BEST exercises are: Wall squat, one arm military press, leg press, lat pull down,
seated row and back extension
-Cardio Weight Bearing Activity (15 minutes)
Walking, stepping, weighted walking, walk and jog interval
-Small Muscle Exercise (5 minutes)
Select theraband, physioball or abs exercises.
-Cool Down/Stretching (2 to 5 minutes)
The program should be followed 3 times per week. Each exercise should be performed with having 2 sets, 6-8 repetition maximum on your moderate training day. On your 1 "heavy" day, you should have only 6 repetitions (not 8). Meaning, you can not lift any more after your 8th rep.
A healthy food plan should be considered as well: low fat, high fiber and high calcium intake will aid the full benefits of exercise.
Already an Exerciser - Great!
Consistent exercise during the years prior to menopause has an advantage! Bones will be healthy from strength training and breast cancer is reduced from the aerobic activity.
For optimum health, consistent exercise is required. Aerobic activity, strength training and flexibility need to become a part of your lifestyle.
Menopause and Beyond
Exercise helps reduce and prevent the following symptoms: Hot flashes, joint pain, anxiety, depression, sleep issues. It can reduce Heart Disease, Osteoporosis, and weight gain. Finally it can improve your strength, energy, flexibility, condition of your heart and organs!
It is all in the breath!
Do you want to slash your hot flashes in half? Just breathe!
Find a comfortable place and wear loose clothing. For ambiance, light a soy candle and put on some soothing music. Inhale slowly though the nose for a count of 5 and exhale through your mouth for 12 seconds. Focus on the air going in and out. Breathe from the belly, it expands as you breathe in, and contracts as you breathe out. Your mind can wander. Just return to the pattern of your breathing and focus. Repeat this before you get out of bed and have it be the last thing you do at night! Also, it can help during a hot flash!
For our recommended all-natural menopause product, check out EstroRhythm h- The world's 1st naturally based, single-use daily system for menopausal symptoms. Its superior formulation uses all natural active ingredients with scientifically proven benefits to help you "get your rhythm back" without the worries associated with synthetic solutions.
In good health,
Jennifer Ettinger, MA., CPT