Post-menopausal women have some unique challenges in staying fit and healthy. Because of hormonal changes that come with aging, post-menopausal women have a tendency to have an overall increase in body fat with a concentration of fat in the abdominal region. Often there are increased aches and pains such as arthritis in the joints, worn-out knees and hips and back problems. These assorted aches often make it painful to exercise; however,many exercise options work with these age-associated challenges.
Fighting Increased Body Fat
To keep body fat levels within normal ranges, cardiovascular exercise should be part of a regular routine in your post-menopausal years. Cardiovascular exercise helps keep the heart healthy and burns calories to help control your weight. You should exercise most days of the week, aiming for 30 to 45 minutes of cardiovascular activity each day. The best types of activity are those that are gentler on your ankle, knee and hip joints, such as walking, bicycling, elliptical and rowing machines and water exercise. Water exercise in particular is a great way to burn calories as the water provides resistance, cushions impact and keeps your body temperature comfortable.
Staying Strong
Strength training is also essential to fit into your exercise routine. Keeping muscle as you age helps fight the battle of the bulge by keeping your metabolism (ability to burn calories) running smoothly. Strength training is also key to maintaining strong and healthy bones, which are susceptible to weakening and becoming brittle with age. A twice-weekly 30-minute strength routine is sufficient to reap the desired benefits. Your routine should include one to two sets of exercises for each major muscle group, and you should change your exercises approximately every six weeks to maximize your results.
Balancing Act
In addition to cardiovascular and strength training, the post-menopausal woman can greatly benefit from practicing yoga. Yoga can help with balance, which decreases with age and becomes a contributing factor in falls in older adults. Additional benefits of yoga come from the deep breathing and meditative components within a yoga practice, which help with lung capacity, heart health, stress relief and overall feeling of well-being. Yoga has long been used in Eastern health practices to balance hormones, endocrine and circulatory systems, and aid in digestion--all problems that increase in the post-menopausal years. Adding as little as 10 to 15 minutes of yoga to your daily routine can greatly improve your overall health and be the key ingredient in your wellness recipe, according to the "Yoga Journal."
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