Menopause and Exercise

By Carlos Alberto Rivas, M.S., C.S.C.S.

The current life expectancy is between 75 and 78 years of age. The most dramatic hormonal change in women is menopause, which occurs around the age of 52. Menopause is associated with a decrease in bone density, muscle mass and an increase in fat tissue. Considering the long-term risks of osteoporosis and cardiovascular disease, there is no better time than the years surrounding menopause for a woman to start an individualized exercise program.

In addition, studies have shown that those who exercise regularly report fewer menopausal symptoms and problems (i.e. chronic sleep deprivation, mood disorders) over their lifespan. This fact simply tells us that those who incorporate cardiovascular exercise, resistance training and flexibility into their lifestyle simply have a better quality of life. The following is a general guide for women who wish to add exercise into their lifestyles.

STRENGTH TRAINING

The Benefits : Because your muscle condition largely determines your bone condition, weak muscles lead to weak bones, and strong muscles lead to stronger bones. Research has found that strength training helps to maintain bone density and can serve as an excellent preventive measure against osteoporosis.

The Recommendations

Intensity : Perform one to two sets of eight-10 exercises that use all major muscle groups. Perform the exercises in a full range of motion with proper speed control; choose a weight that you can lift for 12-15 repetitions without compromising form and technique; Exercises should be performed through a full range of motion and at proper speeds.

Frequency : Resistance training should be performed two-three times per week, with at least 48 hours of rest between sessions.

Duration : Total body resistance training sessions should last 20-30 minutes.

CARDIOVASCULAR FITNESS

The Benefits : In women, cardiovascular disease risks rise sharply after menopause because estrogen deficiency induces lipid and vascular changes. Many of the adverse effects caused by aging and menopause are reversed with aerobic exercise.

Mode : Choose an activity that is accessible and convenient; walking is an excellent mode of exercise for many adults because it can be done just about everywhere.

Intensity : Exercise intensity should be progressive in nature; Exercise intensity should be kept around 50 to 80 percent of estimated maximum heart rate. Beginners should start with speeds of about 3.0 MPH to 3.5 MPH, and intermediate exercisers should be at speeds of about 3.5 MPH to 4.2 MPH.

Duration : Should be progressive in nature; beginners should start with 10 minutes a day on the first month; 15-20 minutes a day on the second month; 20-30 minutes a day on the third month and finally 30-40 minutes a day for the duration.

FLEXIBILITY

The Benefits : An adequate range of motion in all body joints is important to maintain an acceptable level of musculoskeletal function, balance and agility in women. Flexibility enhances functional capability (bending and twisting) and reduces injury potential.

Guidelines : Always precede stretching exercises with some type of warm-up activity to increase circulation and internal body temperature; Stretch smoothly and never bounce; Gradually ease into a stretch and hold it for 15-30 seconds.

THE BOTTOM LINE

All women should be encouraged to exercise regularly regardless of age. A plan that includes aerobics, resistance training and flexibility can help to prevent or relieve problems that are common among menopausal women, such as cardiovascular disease, osteoporosis, depression, obesity and sleep deprivation. Emphasizing the exercise component can dramatically improve your quality of life. The short-term goal of exercise is to minimize your menopausal symptoms and the long-term goal is enabling you to live an independent, happy and healthy life.

Carlos Alberto Rivas, M.S., C.S.C.S., is the fitness/personal training director at the Baptist East/Milestone Wellness Center. Carlos has a master's degree in exercise physiology and has over 10,000 hours of personal training experience. He is also a member of Kentuckiana HealthFitness magazine's editorial advisory board. Carlos can be reached at 502-896-3900, ext.142.