Are you struggling to lose weight? Is exercise difficult for you? Would you like some professional advice – a personal trainer who will design an exercise program specifically for you…and monitor your progress? The Menopause Center can arrange one for you.
The benefits of exercise with your NHRT treatment:
Heart disease
The cardiovascular benefits of exercise are well known and documented. Exercise causes the heart to pump more blood, and therefore more oxygen around the body. More oxygen means that your muscles and organs are better nourished, and prepared for optimum performance. As a result, you can do more without getting tired. The heart then strengthens and becomes more efficient.
Osteoporosis
Recent studies have proven exercise effective in preventing loss of, and rebuilding bone. The simple link is, whatever builds muscle, builds bone! All of the major muscles in our body are anchored to bone. When these muscles contract, they exert pressure on the bone they are anchored to, thus strengthening it. An example of this is Tennis players, who have been found to have higher bone density in their racket arm than in their other arm.
Research indicates that muscle strengthening in the back, abdomen, shoulders and arms are important measures to prevent spinal osteoporosis.
All movement helps, avoid sitting or lying down for long periods, and try to incorporate some vigorous into your day.
Weight Control
Central obesity is an effect of unbalanced hormones. Fat cells in the abdomen are more metabolically active than those in other areas. An abundance of these cells may contribute to insulin resistance, resulting in diabetes. However, muscles are loaded with insulin receptors, meaning the more muscle mass you have, the more efficiently your body can process carbohydrates, sugars and body fat.
Self Confidence and appearance
Exercise, movement and stretching for flexibility maintain a youthful vitality and appearance. The effects of a good exercise regime become very clear at middle age, with noticeable results in a short time. Stiffness and pain do not have to go hand in hand with ageing, and can be prevented through a healthy, active lifestyle. Yoga, dance and Tai Chi all improve movement and flexibility.
Depression, moods and sleep
Exercise has subtle yet beneficial effects on our moods. Physical activity stimulates the release of endorphins in the brain, which in turn induce euphoria and good feelings. Stretching exercises can result in the release of tension. As muscles contract for prolonged periods, they become tight and sore. Teaching your muscles to stretch and relax can have the same effect on the mind.
Women who follow a vigorous exercise regime often sleep more soundly than those who do not, even during menopause, when sleep is often troubled by night sweats and sudden flashes
Exercise is another way to improve your general health, reduce hormonal stress levels in menopause and at the same time strengthen your muscles to help you maintain your balance and help avoid a serious fall.
The following is a guide to good exercise technique:
You do not have to be a gym fanatic to benefit from regular exercise. A moderate program can be developed for you based on your initial level of fitness (consult a professional personal trainer). Walking, stretching and swimming are wonderful types of exercise to begin with, especially if you have not exercised for a few years. Do a little every day and gradually build up your fitness.
Getting the right advice on an appropriate weight training and cardiovascular exercise program can assist with the long term success of your exercise regime.
Set some initial goals for example ~ walk three mornings per week for 30 minutes and swim once per week for 30 minutes.
Try and set regular times for exercise. This will assist you in making exercise a regular habit and a part of your life. Reassess your initial goals and make sure you are setting yourself realistic attainable goals that can be easily reached. This could help you stay motivated! Remember exercise needs to be fun!
Weight bearing exercise is a great way to assist in preventing osteoporosis and improving your general wellbeing. Weight training strengthens your bones, improves muscular endurance, posture, balance and co-ordination. You should aim to exercise for 30 minutes a day, at least 4-5 times a week.
Here are some useful tips to get you started:
• choose a workout that works for you and that you know you can follow
• warm up before you start with some stretching and do the same to warm down at the conclusion of each workout.
• set up a support network, people who will encourage you to continue.
• meet a friend and exercise together.
• set yourself realistic and attainable goals and continually reassess them.
• find a role model
• set up a reward system for yourself
• plan your exercise schedule and keep an exercise diary. Remember exercise takes planning and commitment.
• enlist the help of a personal trainer who can set up a program for you.
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