Once you enter menopause, your body undergoes several changes, and you may notice your weight begin to increase. But by exercising daily and watching your diet, you can keep those extra pounds at bay. Not only will exercise keep you fit, it can also ward off certain chronic diseases. Discuss any changes to your routine with a health care provider before beginning, and start slowly if you are new to working out.
Causes of Weight Gain
As you age, your body will start to lose muscle mass, and you may also see an increase in your abdominal fat. This will change the amount of calories your body burns, and if you do not alter your diet and exercise routine, you will most likely see the number on the scale go up. Weight gain can also occur due to hormonal changes during menopause, but certain lifestyle factors can contribute to an increase in pounds as well. For example, divorce, depression, losing loved ones and similar stresses can all cause your weight to increase.
Cardiovascular Exercises
Cardiovascular exercises are some of the best ones to perform to ward off those menopausal pounds. You should get at least 150 minutes a week of moderate aerobic activity, and this includes exercises like jogging, hiking, dancing or taking a water aerobics class. Furthermore, doing weight-bearing cardio like running or playing tennis will give you the added benefit of strengthening your bones, which will help ward off osteoporosis. While certain activities may burn more calories than others, the best workout is one that you enjoy doing and will stick with long term.
Strengthening Exercises
To combat menopausal weight gain, you will need to perform some strengthening exercises as well. These will help replace lost muscle mass and get rid of fat, as well as increase your strength, stamina and calorie burn. You can use a weight machine at the gym or try working out with resistance tubing at home. Even if you are mostly concerned about the weight in your midsection, do exercises that work all areas of your body like squats, lunges, bicep curls, situps and pushups. This will make you look sleek all over and help you shed those unwanted pounds.
Diet and Additional Exercises
While exercise is important for getting rid of extra weight, you should pay attention to your diet as well. As you enter your 50s, you may need to eat about 200 calories less each day than you did when you were younger, according to MayoClinic.com. You can do this simply by eating more produce, lean protein and whole grains and cutting out high-fat and high-sugar items. You might also consider adding a yoga or tai chi class into your routine, which will improve your balance and flexibility, helping you to stay strong and active as you move through menopause and beyond.
