Minimal Exercise May Be Enough for Menopausal Women, Study Finds

Lisa Franchi November 09, 2016

It’s true - when it comes to exercise, more can be better. For menopausal women, minimal physical activity may be all it takes for them to regulate their insulin levels and maintain metabolic function, and prevent significant weight gain.

"Diseases and weight gain associated with metabolic dysfunction skyrocket after menopause," said Vicki Vieira-Potter, assistant professor of nutrition and exercise physiology at Missouri University. "The intent of this research was to determine what role exercise plays in protecting women, specifically less-active women, metabolically as they go through menopause."

"These findings suggest that any physical activity, even just a small amount, can do wonders in terms of maintaining metabolic function," Vieira-Potter said. "This is significant for postmenopausal women as they deal with weight gain associated with menopause as well as the increased risk for disease."

Why physical activity counts

Exercise is important for people of all ages - young or old. But the intensity of physical activity may vary across age brackets. Exercise during and after menopause offers many benefits, including:

Weight management - During menopause, women tend to lose muscle mass and gain abdominal fat. Regular physical activity can help prevent weight gain.

Better mood - menopausal women are more at risk of depression and cognitive decline than their younger peers. Exercise stimulates the production of serotonin that is responsible for uplifting mood.

What are the best exercises for menopausal women?

Aerobic activity. Brisk walking, biking, jogging, swimming or water aerobics are good workouts. If you’re a beginner, you may want to start with 10 minutes a day and gradually increase the intensity and duration.

Strength training. This type of exercise helps reduce body fat, strengthen muscles, and burn calories more efficiently.

Stretching. Stretching is a gentle form of exercise that promotes flexibility and blood flow. Yoga and tai chi are among the best workouts that many older women can try.

Featured Practitioner: http://www.naturaltherapyforall.com/new/detail.php?id=16165

Other Practitioners: Womens Health Hyde