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
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.
Conclusion
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!
References
https://www.thebeautyinsiders.com/why-is-it-hard-to-lose-weight-during-menopause.html
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.