Gaining weight is common after menopause. In fact, about 30%
of women aged 50 to 59 are not just overweight, but obese.
Here's what you need to know about the risks of weight gain and how exercise can help you lose weight and keep it off after menopause.
Here's what you need to know about the risks of weight gain and how exercise can help you lose weight and keep it off after menopause.
Many of the risks of weight gain are well known: high blood
pressure, heart disease, and diabetes, to name a few. Extra fat at your
waistline increases these risks still more. Unfortunately, a bigger waistline is
more likely after menopause. If you now have a waist measurement of more than
35 inches -- it's time to take steps to reverse this trend.
Why Weight Gain
What is it about menopause that makes it so challenging to
keep off the weight? It is likely a combination of factors related to menopause
and aging.
The impact of estrogen: In animal studies, estrogen appears
to help regulate body weight. With lower estrogen levels, lab animals tend to
eat more and be less physically active. Reduced estrogen may also lower
metabolic rate, the rate at which the body converts stored energy into working
energy. It is possible the same thing happens with women when estrogen levels
decrease after menopause. In fact, some evidence suggests that estrogen hormone
therapy increases a woman's resting metabolic rate. This might help slow weight
gain.
Other age-related
factors
As women age, many other changes occur that contribute to
weight gain. For example:
You are less likely to exercise. In fact, 60% of adults are
not active enough and this increases with age.
You lose muscle mass, which decreases your resting
metabolism, making it easier to gain weight.
Your aerobic capacity declines. This is the rate at which
you can use up energy during exercise. To use the same energy as in the past
and achieve weight loss, you may need to increase the amount of time you're
exercising, no matter what your past activity levels were.
How Exercise Helps
Exercise is effective at influencing your levels of total
body fat and abdominal fat. The more active you are, the less weight you are
likely to gain. A National Institutes of Health review showed that people who
participated in aerobic activities every day for 10 or more minutes had 6 fewer
inches around the waistline compared to people who did not exercise. And,
exercising while you're in the process of losing weight -- as well as after
you've lost it -- may be critical to maintaining weight loss.
It's also good to remember that exercise has many benefits
separate from weight loss and fitness. The list of exercise benefits is too
long to include, but here are a few benefits that are especially helpful after
menopause. Exercise helps:
Lower risk of osteoporosis
Reduce risk of metabolic syndrome, heart attack, and other
cardiovascular diseases
Keep joints and muscles strong
Maintain good bowel function
Relieve depression and anxiety
Improve overall health
Good Exercise Choices
Which types of exercise can best help you lose and maintain
weight after menopause?
Strength training or a weight resistance exercise program
helps build muscle mass and improve metabolism. Strength training also helps
maintain bone mass. Because you lose muscle mass as you age, add this to your
workouts, if you haven't before. Try doing this two or three times a week.
Examples of strength training include weight machines, dumbbells, exercise
bands, yoga, and gardening.
Low-impact aerobics increases heart and respiratory rates.
Walking is one of the best choices because you can do it anywhere, anytime.
Other examples of aerobic exercises include swimming, cycling, aerobics,
tennis, and dance. Exercise moderately for at least 30 minutes most, if not
all, days of the week.
Whenever you can, add activity to your day. Wash the car,
play hide and seek with your grandchildren, get in a game of ping pong.
Exercise Tips
Before you begin your exercise workouts:
Talk to your doctor about a new exercise program. Choose
activities you enjoy so you'll stick with your workouts.
Find an exercise partner to help you stay motivated.
Buy supportive shoes -- the right ones for your activity.
Pick a start date and start.
After you begin your exercise workouts:
Allow at least 10 minutes to warm up before starting to
exercise rigorously. To do this, choose an activity that gently works your
major muscles.
Before you work out, stretch the muscles that will absorb
most of the shock of your exercise routine.
Stop, and let your doctor know if you experience any new
pain while exercising.
Gradually increase the distance, length, or intensity of
your workout.
Mix it up -- do a variety of different exercises.
For the best fitness results, combine your exercise efforts
with good nutrition. Here are just a few tips:
Choose whole grains, fruits, vegetables, and lean protein.
Stay away from processed foods.
Keep a food diary to help you monitor your caloric intake.
Don't eat too late in the evening.
When you eat out, take half the serving home.
Eat smaller amounts, but more often.
Aerobic Exercises
The most effective approach to
reversing weight gain after menopause included is aerobic exercise boosts your
metabolism and helps you burn fat. Strength training exercises increase muscle
mass, boost your metabolism and strengthen your bones. Eating large amounts of
high-fat foods adds excess calories, which can lead to weight gain and obesity.
Limit fat to 20 percent to 35 percent of your daily calories. The causes of
weight gain during menopause can be divided into psychological and physical
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