For several years now,  researchers have studied the long-term effects of both aerobic and resistance training among women. Not surprisingly, there is a positive effect shown when comparing women who exercise on a regular basis with those who don't. 

Healthy muscles lose their strength from disuse and create weaknesses that restrict mobility. Research has shown that clinical problems that develop in women as they age are related more to muscular weakness than to lack of aerobic fitness. Joining a health club and beginning a weight training program is a great way to combat this loss of muscle. Many beginners (and often some long-timers) tend to work the upper body more than the lower body. Resistance exercises should also target muscle groups of the lower body, such as knee and hip flexors and extensors as well as the upper body. Once these become stronger, mobility becomes easier and safer. Not only does the muscle start to weaken, but so does the bone matter. A decline in the mineral content of bone tissue, mostly calcium, leaves bones weaker, less dense, and more brittle.

Women over age 35 lose bone mass at the rate of about 1% a year and this rate is accelerated after menopause. This condition, known as osteoporosis, can afflict men but it is more prevalent among women and the results can be life threatening bone breaks. Studies have shown that weight bearing exercise done on a regular basis helps to improve bone density and make bones stronger, offsetting the effects of osteoporosis. 

It is estimated that more than half of all women older than 50 years will have osteoporosis-related fractures during their lifetime. Fortunately, a number of effective pharmaceutical agents have been developed to treat this disease, but from a prevention standpoint, exercise can be effective in helping maintain strong bones. Both weight-bearing exercise such as walking and resistance training (i.e., weight lifting) can help minimize bone loss. When bones are stronger, the risk of a fracture is lower.

Chronic Disease Risk and Menopause

A women’s risk for heart disease and type 2 diabetes is higher once she enters menopause. This is linked with changes in blood pressure, cholesterol and glucose levels. Research shows that regular exercise controls these risk factors and lowers a women’s overall chance for developing disease. A University of Tennessee study demonstrated that when postmenopausal women began walking 2 miles each day, they lowered their blood pressure level within normal limits. In the Women’s Health Study, women who walked 2 or more hours per week cut their risk for coronary heart disease by more than half. Exercise is a critical lifestyle factors in helping women avoid chronic diseases.

Menopause Symptoms include are common complaints during menopause transition. The impact of exercise on these symptoms has been investigated, but the results are not always clear. Some, but not all, women experience relief from these symptoms when they begin regular exercise. For those women who do experience relief, the improvement in quality of life is significant. Getting regular exercise is a lifestyle choice with the potential to greatly improve a women’s health. Although aging brings increased risk of disease, exercise can help. ACSM recommends that adults get at least 30 minutes of aerobic exercise every day. Here, fitness professionals should help develop targeted exercise plans to meet individual needs.

Weight Management

A loss of muscle mass and an increase abdominal fat are common at the time of menopause. Regular exercise is effective at fighting both of these changes. Exercise simulates muscles and helps alleviate age0related muscles loss. In addition, the calories expended during exercise help maintain a healthy body weight and minimize the accumulation of abdominal fat, a particularly harmful alteration in body composition. In a group of menopause women studied at the University of Tennessee, active women had 23 lbs less of fat on their trunks and their waists were 7 inches smaller than sedentary women.

The benefits from increased physical activity also appear in less tangible areas. Increased self-esteem is an often mentioned result of increased exercise. And there is often a social dimension, as well. There are many new people to meet at a health club, and of course, there is always the possibility of bringing a friend to get healthier alongside. What ever your reason, just get to work on the healthier, happier you

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