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Exercise & Weight Gain With Menopause

If you're going through menopause, chances are you're gaining weight no matter what you do. Factors such as hormonal changes, aging effects, lifestyle and genetic factors can cause you to gain weight as you enter this next phase of life. For many menopausal women, they struggle to lose weight as they see their midsections begin to bulge. Exercise helps to lessen the amount of body fat you may have as a menopausal woman. But 60 percent of women in this group are less likely to exercise. Participating in some type of aerobic activity, even for just 10 minutes, should make a difference in the weight you can keep off.

  1. Weight Bearing Exercise

    • A weight bearing or strength training exercise program can help to maintain or increase the amount of muscle mass that can be lost through menopause. Adding two to three days of weight bearing exercise can increase your body's lean muscle tissue and strengthen your skeletal system. This increases your bone mineral density and keeps joints and bones strong to prevent osteoporosis. Examples of weight bearing exercises are weight machines, hand weights/dumbbells, resistance bands/tubing, Pilates and yoga.

    Cardio Exercise

    • A low impact exercise can raise the heart rate and increase aerobic capacity levels that can be lost with menopause. Walking, swimming, dance and tennis are great activities to help get you moving. Find an exercise activity that you enjoy and try to perform it at least every other day. The increased aerobic exercise will decrease your risk of cardiovascular disease and give you energy.

    Flexibility

    • As you age, you may notice lack of flexibility in certain areas of your body. This affects your range of motion around a joint and may limit some of the activities you enjoyed just years before. The cause of this is mainly lack of participation in certain exercise activities. Studies are still inconclusive as to whether or not menopause affects flexibility. Practice gentle stretching every day to help you maintain flexibility throughout your muscles and joints.

    Nutrition

    • Aging affects your metabolism -- your body's ability to burn calories during the day. Muscle mass decreases, and it becomes easier to gain weight during this season of life. Eating a diet higher in fiber, fruits and vegetables can help you to lose weight. Instead of eating fried foods or foods high in fat, choose lean cuts of meats or eat more vegetarian meals. Eat only till you are full and try not to overeat during a meal. Drink at least eight glasses of water a day to keep you well hydrated.

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