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continued:

Fitness tips for menopause: Why fitness counts

What are reasonable goals for physical activity during menopause?

For most healthy women, the Department of Health and Human Services recommends:

  • At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week — preferably spread throughout the week
  • Strength training exercises at least twice a week

For motivation, set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 30-minute walk after dinner. Frequently update your goals. Teaming up with someone — such as a partner, friend or neighbor — can make a difference, too.

What are the best physical activities to try?

When you're ready to get started, you have many choices. Consider:

  • Aerobic activity. Aerobic activity is the cornerstone of most fitness programs. Try walking, jogging, biking, swimming or water aerobics. Any physical activity that uses large muscle groups and increases your heart rate counts. If you're a beginner, start with 10 minutes of light activity and gradually increase the intensity of your activity.
  • Strength training. Regular strength training can help you reduce body fat, strengthen your muscles and more efficiently burn calories. Try weight machines, hand-held weights or resistance tubing. Choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. Gradually increase the resistance level as you get stronger.
  • Stretching. Stretching increases flexibility, improves range of motion and promotes better circulation. Set aside time to stretch after each workout, when your muscles are warm and receptive to stretching. Activities such as yoga promote flexibility, too.
  • Stability and balance. Balance exercises improve stability and can help prevent falls. Try simple exercises, such as standing on one leg. Activities such as tai chi also can be helpful.

Remember, you don't have to go to the gym to exercise. Activities such as dancing, gardening and other yardwork also can improve your health. Whatever physical activities you choose, take time to warm up and cool down safely.

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References
  1. Maltais ML, et al. Changes in muscle mass and strength after menopause. Journal of Musculoskeletal and Neuronal Interactions. 2009;9:186.
  2. Hagey AR, et al. Role of exercise and nutrition in menopause. Clinical Obstetrics and Gynecology. 2008;51:627.
  3. Nelson DB, et al. Effect of physical activity on menopausal symptoms among urban women. Medicine and Science in Sports and Exercise. 2008;40:50.
  4. Martin CK, et al. Exercise dose and quality of life: A randomized controlled trial. Archives of Internal Medicine. 2009;169:269.
  5. 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Nov. 10, 2010.
  6. Pollock ML, et al. Resistance training for health. The President's Council on Physical Fitness and Sports. http://www.fitness.gov/resistance.pdf. Accessed Nov. 10, 2010.
  7. Montico MP, et al. Injury prevention. In: McKeag DB, et al. ACSM's Primary Care Sports Medicine. 2nd ed. Philadelphia, Pa.: Lippincott Williams and Wilkins; 2007:133.
MY00478 Feb. 24, 2011

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