Many women have some anxious feelings when it comes to getting older. Your body changes in several ways during the aging process, from the inside out. One of the most frustrating of these changes is increased fat around the middle. Belly fat often increases when you experience hormonal changes, particularly during menopause. Yet your own mental attitude towards fitness can also play a role in this weight gain. Making exercise a priority can help you combat the belly fat that can have serious effects on your health.
Physical & Hormonal Changes
Getting older means you're likely losing muscle mass, especially if you're not physically active. In fact, you start losing muscle mass after age 30, according to the American Academy of Orthopaedic Surgeons. This is significant because muscle is vital in being able to effectively burn calories, preventing weight gain. Fat will take the place of this lost muscle mass as you age. In addition, the hormonal changes occurring during menopause can cause fat accumulation to shift from the hips and thighs to the abdominal area. Genetics can also be a factor; you're more likely to start gaining belly fat if you have relatives that carry weight in the same area.
Psychological Factors
The increase in belly fat as you get older isn't always solely a physiological issue; psychological factors can play a role as well. How much you value making exercise a priority is an important consideration because women tend to engage in physical activity less as they age, according to MayoClinic.com. You may also have the belief that gaining weight with age is inevitable, leading you to do little to prevent it. Stressful events such as your children leaving home, job changes or relationship problems can contribute as well.
Belly Fat Dangers
While your main concern about gaining weight is likely how it affects your appearance, you should be concentrating on how harmful belly fat is for your health. Fat accumulation in this area increases your chances of having type II diabetes and heart problems. A study published in August 2010 in the "Journal of the American College of Cardiology" found that belly fat can damage blood vessels, increasing your risk of developing hypertension and blood vessel disease.
Staying Active
Preventing or reducing belly fat as you age isn't a lost cause. Fitting in at least 150 minutes of moderate-intensity aerobic exercise weekly -- that's 30 minutes just five times a week -- is beneficial to your heart, muscles and waistline. Strength training at least twice a week is also important for your muscle and bone health. Building muscle is essential to keeping the fat accumulation at bay. Staying active can also reduce the stress you may be experiencing in your life.
References
- American Academy of Orthopaedic Surgeons: Seniors and Exercise
- Mayo Clinic: Belly Fat in Women: How to Keep It Off
- Mayo Clinic: Menopuase Weight Gain: Stop the Middle Age Spread
- US Office on Women's Health: Just a Little Belly Fat Can Damage Blood Vessels
- Mayo Clinic: Fitness Tips for Menopause: Why Physical Activity Matters
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