Take control of your health and make living an exhilarating experience
Some of you may be professionals when it comes to exercise. But those of you who have taken the lazy alternative so far may need a nudge in the right direction. Exercise is the most effective menopausal therapy there is. And, unless you want to expose yourself to the possibility of weight gain, bone loss, weak muscles and depression, you may want to start moving a bit. That exercise can help you look younger may, in fact, get you moving faster. It is never too late to begin and reap the benefits of exercise and these include:
1. Increased endorphin activity due to regular exercise diminishes the frequency of hot flushes and night sweats, allowing for more restful sleep.
2. Regular exercise is a popular prescription for depression. The feel-good effect can be attributed to high endorphin levels and can last for several hours according to some endocrinologists.
3. Aerobic exercise increases your metabolic rate and promotes the loss of abdominal fat (the most likely place of weight gain during menopause).
4. Estrogen deficiency causes bone loss and osteoporosis. Weight-bearing exercises such as walking and weightlifting prevent bone loss, strengthen bones and help you feel younger.
5. Regular exercise improves the condition of your heart, lungs, muscles and vital organs.
Fight plan
The right fitness plan includes all three — cardio or cardiovascular exercises, strength training and flexibility exercises. The key is to start slowly. The first one conditions your heart and allows it to work more efficiently. Take walking, jogging, cycling, swimming or skipping, they are all cardio exercises. A minimum of 30 minutes, five to seven days a week, are necessary to improve the functioning of your heart, lungs and circulatory system.
Strong muscles allow you to perform activities with increased energy and ease. This is where strength training comes into the picture. It boosts bone density, builds strength, enhances metabolism, improves posture and shapes your body. You can strength train on various kinds of equipment in a gym or at home. No, you needn't train like a bodybuilder but you do need to use resistance (such as dumbbells, machines or resistance bands) to challenge your muscles. Train each major muscle group twice or thrice a week.
Feel the stretch when you are reaching out for that book on the top shelf? If you've been doing flexibility exercises, bringing that book down will be a cinch. Stretching exercises keep the body supple, flexible and free from muscular stress. Practise yoga twice or thrice a week or include stretching exercises during the warm-up or cool-down phase of your exercise programme.
The important thing is to commit — to leading a more active life. Move more often; get a pedometer to start tracking your steps through the day (try to total 10,000 steps a day). Take the stairs instead of the lift. Don't drive; walk it up to the grocery store. Get your family involved so you spend quality time with them while also getting some exercise out of it. Taking control of your health is one way to make living an exhilarating experience.
