Benefits of Exercise for Older Women

Exercise for older women
Exercise for older women

Lack of regular exercise for women after menopause can significantly contribute to numerous health complications that include chronic illnesses like osteoporosis and arthritis, just to mention a few. There are plenty of benefits in exercising as long as you have the energy to get moving. While not all strenuous exercises can be healthy after menopause, weight-bearing workouts that place weight on your bones, such as the hips, knees, spine and legs, can be helpful in preventing conditions like osteoporosis.

If you are a postmenopausal woman, you should learn the following benefits of living an active lifestyle rather than spending too much time in bed or on the couch:

  • Prevent Osteoporosis

Osteoporosis is a medical condition that makes your bones weak and brittle. It is a common problem among the elderly where slight stresses like coughing, bending or falling can cause a fracture. Most fractures associated with this condition occur in the spine, hip or wrist. Although it can affect anyone irrespective of gender or age, postmenopausal women are at an increased risk for osteoporosis than men of the same age. Weight-bearing exercises, healthy diet, and medication can help in preventing osteoporosis in women after menopause.

  • Lower the Risk of Heart Disease

Your chances of getting heart disease increase as you age, but in women, the symptoms become more evident after menopause. While menopause doesn’t cause heart disease, there are certain risk factors that make women more prone to the condition after they reach menopause. These include smoking, high-fat diet and other unhealthy habits, according to Dr. Nieca Goldberg, a cardiologist and a volunteer at the American Heart Association. Dr. Goldberg says that drop in estrogen levels may also play a role. Regular exercises increase the flexibility of arteries and lower HDL cholesterol, reducing the risks of blood clots, according to Dr. Goldberg.

  • Stronger Joints

About Dr. Lisa Kaye, the orthopedic surgeon and an associate professor at the Saint Louis University School of Medicine in Missouri, menopause accelerates bone loss, and as you age, the amount of bone turnover is higher than the amount of new bone production. A decline in estrogen production during menopause triggers the breakdown of your bone cells, putting you at an increased risk of arthritis, which manifest as bone joint pain.  Dr. Kaye advocates for weight-bearing exercises like weight lifting and tasks performed when standing up – jogging, walking, running, step aerobics. These should start at an early age and continue past menopause to help build bone density.

  • Maintain Regular Bowel Function

Irregular bowel function is a common problem among the elderly, including postmenopausal women. It occurs mainly due to digestive complications that cause diarrhea or constipation. These can also be triggered by the sedentary lifestyle, particularly among the postmenopausal women who are trying to adapt to new physical and emotional changes in life. Luckily, you can maintain a regular bowel function by engaging in regular physical activities and exercises, which promote digestion and movement of food in the digestive system. Exercising also promotes absorption of minerals and essential nutrients into the bloodstream.

  • Overall Fitness and Health Improvement

Irrespective of your age, it is common sense that exercising regularly comes with many benefits for your overall fitness and health. It’s a great way to improve the quality of your life and longevity. Besides, exercises stimulate production “feel good” hormones while suppressing the release of the stress hormone, cortisol. This means your mood improves every time you exercise, and can be helpful in addressing psychiatric issues that commonly affect postmenopausal women, such as stress, anxiety, nervousness and mild depression. Getting a workout buddy can help in alleviating feelings of isolation that is common among the elderly.

Coping With Postmenopausal Symptoms

Apart from engaging in a regular workout routine, there are several strategies through which you can cope with postmenopausal symptoms while lowering the risks of chronic illnesses. These include:

  • Healthy diet: Consumption of a healthy and well-balanced diet will ensure that your body receives all the essential nutrients and minerals necessary to maintain normal body functions. Consume plenty of fruits and vegetables to boost your immune system. Limit fat and cholesterol intake to lower the risks of cardiovascular disease. Consume foods that are rich in calcium to strengthen your bones.
  • Make lifestyle changes: Adopt habits that are deemed beneficial to your health. Drop habits like smoking and excessive use of alcohol.
  • Maintain healthy weight: This can only be achieved with proper diet and exercises.


Supplementation is very crucial for women after menopause. About PM Phytogen Complex reviews, common postmenopausal symptoms can be addressed through supplements. PM Pytogen Complex is a product that is specially formulated to help alleviate common menopausal and postmenopausal symptoms like hot flashes, night sweats, insomnia, weight gain and increased irritability. The supplement is all natural and inexpensive, yet very effective in treating several conditions that arise during and after menopause. Active ingredients in PM Phytogen Complex include Puerana Mirifica, vitamin B12, folic acid and biotin.


If you are a woman past menopause, you should never miss a day without ensuring that you engage in physical activity for the sake of improving your overall health. You can avert many health complications with regular exercises as long as you have time and energy. It’s a great way to thank your body and mind. Get up and start moving!


Author Bio

Meighan Sembrano is an author at Consumer Health Information. She has a keen interest in writing. She has contributed many beauty related articles in many popular websites. She has done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, healthy, beauty and lifestyles fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.

Avoiding common injuries when exercising

Avoiding injury
Avoiding injury

When you are exercising, it is important to make sure that everything is done properly. Exercise can put the body under a lot of pressure and this can lead to injuries. Your muscles and joints will bear the brunt of this pressure and many people do not realize just how easy an exercise injury is to sustain. One of the problems is over-exertion – some people push themselves just that little bit harder because they think they will get good results, but the damage that this can do can far outweigh the benefits.

What are strains and sprains?

 A strain happens to the muscles when the fibers are torn or stretched. This can happen when the muscle is stretched too much or if it has had to contract far too quickly. The legs and back are the most common places for strains to happen and symptoms will include bruising, swelling, pain and spasms in the muscle.

A sprain is something that happens to the ligaments in the body. It will happen to the ligament when stretched, torn or twisted and usually occurs because there is too much pressure on a joint. Sprains often affect the ankles, knees and wrists. The sufferer will have pain, swelling, tenderness and bruising.

It is important to rest when something like this happens – most strains and sprains will heal well at home if you are careful, but if you have very intense pain or have trouble with movement then you should visit a doctor. If the rest and self-treatment does not work, it could indicate that the injury is more severe than first thought and you could have other problems, such as a fracture.

Ways to avoid injury

 The warm-up is an important part of any workout, no matter what type of exercise you want to do. Before every workout session, you should have a warm-up and build up the workout over time, rather than trying to do too much at once. The aim of the warm-up is to help the muscles to get used to stress; this gives them more chance of avoiding injury. You can also make sure that you are wearing the correct sportswear. Items such as the right running shoes, compression shorts and compression socks can all give the right support and it is worth a look at items such as shorts.

Repetition can also be a problem when exercising and while it is essential in some workouts in order to help you to get it just right and build strength, it can put the muscles under strain. Variety in workouts is a good idea and this is why runners, for example, include other types of exercise in their training, such as cycling.

Resting the muscles between workouts is another essential part of avoiding injury. It is not absolutely essential to exercise every day. Muscles do become tired and they do need to recover from the exercise. When planning your exercise regime you need to ensure that you allow enough time between workouts for the muscles to rest.

When planning your exercise regime, give plenty of attention to the way that you exercise and make sure that you are properly prepared. This will help you to avoid injury and allow you to get fitter in a much safer way.