Are You There Ladies? Yes, I Mean You!
Are you experiencing some menopausal symptoms or hormonal changes? Whatever you choose to call them, the symptoms aren’t pleasant. They include hot flashes, night sweats, fatigue, moodiness, thinning of your bones (osteoporosis) or vaginal dryness (sex becomes uncomfortable). In addition, weight gain is also of great concern as we get into our golden, gray-haired years.
That’s not to say that we don’t see our tummies start to expand before menopause (perimenopause). Our bodies start to take on a life of their own and we don’t seem to have much control. Let’s face it – our bodies just look different after fifty years of age. What’s more alarming is, as we age, becoming overweight and possibly obese, serious risk factors for heart disease and diabetes.
And don’t think for a minute that you are fooling yourself if you ignore the signs. Just try getting back into those slim jeans after midlife. In fact, data for overweight population studies show higher obesity rates for women during their postmenopausal years.
The Solution… You’re not alone.
First, take a deep breath. There are many methods for coping with your hormonal changes. Start by thinking about weight-bearing exercises to increase bone density and low-intensity exercises for a positive effect on cardiovascular health and weight loss. After exhaustive research, we have learned that practicing portion control and reducing fat intake along with increased physical activity produces the most overall health benefits and improved self-esteem. You never knew this, did you? Dr. Oz talks about it on his show.
The American College of Sports Medicine guidelines sets a benchmark of 250-300 minutes a week of moderate intensity exercises for greater weight loss and prevention of weight gain.
If that seems overwhelming, and it can be, think about what you can do to make your workout as much fun as possible. Work it into your schedule so it becomes a habit. If you like to run…run, if you like to dance…dance, if you like to punch or kick, take kick-boxing — choose action over inaction. A Lori Michiel Fitness trainer will help to motivate and teach you exercises that are effective and specific for women over fifty years of age. We can do this together!
Al-Zadjali et al. 2010
Donnelly et al. 2009