Menopause–the natural transition in life for women. Most women experience menopause sometime in their late forties to early fifties. With menopause comes many bodily changes including hot flashes, night sweats, sleepless nights and increased body fat. After menopause the risk for heart disease and osteoporosis also increase. Since a woman expects to live a third to half her life after menopause, she can make those years more comfortable and enjoyable. Exercise helps manage the symptoms of menopause and the associated health issues. You want to incorporate strength training, flexibility and cardiovascular exercise into your program.
Example: A client who had all the typical symptoms of menopause; weight gain, sweats, hot flashes.
Starting a program before you actually go through menopause during the perimenopause years helps to minimize the symptoms. Strength training stimulates an increase in bone density to combat osteopenia and osteoporosis. After menopause, cardiovascular exercise decreases the chance of developing heart disease in addition to helping reduce abdominal body fat. The endorphins released during and after exercise combat depression and anxiety.
Osteoporosis is a condition characterized by weakening of your bones and increased risks for bone fracture. Individuals with the disorder have significant decreases in their bone mass or bone mineral density. You can help offset the effects of osteoporosis with strength training exercises, which increase your muscle mass and encourage proper bone density.