fit body
Ohio, recommends aerobic exercise. “I believe our bodies were made to move. One of the amazing gifts of fitness is it’s truly never too late. When we incorporate daily movement in our lives, all the other systems in the body will work more according to plan. Simply taking a daily walk helps balance brain chemistry,” says Markovitch, who specializes in improving fitness levels for women over 40. “Walking is fitness magic, whether it’s on a treadmill, outside or in the pool. Get your heart rate into an aerobic zone, preferably for 30 to 45 minutes. I’ve heard testimony after testimony of improved sleep, less back or joint pain and better mood.” She also suggests adding a few weekly sessions of resistance training to daily walks. Most health professionals agree that
Moving Through MENOPAUSE
Exercising Reduces Symptoms by Marlaina Donato T 32
ransitioning through menopause and the years of perimenopausal hormone
fl uctuation leading up to the fi nale can be physically and emotionally challenging for many women. Consistently following a healthy diet and positive lifestyle are important, and health researchers, doctors and midlife women can attest to the multidimensional benefi ts of exercise. Perks may include reduction of menopausal discomfort, better brain function, stronger bones and reversal of estrogen dominance syndrome that can set the stage for fi broids, cystic breasts, cancer, migraines and weight gain.
Central Florida
Get Moving Studies of 3,500 women in South and Central America have shown that a more active life reduces hot fl ashes and night sweats. T e results, published in Menopause, the journal of the North American Menopause Society, reveal that sedentary individuals oſt en experience increased intensity of related symptoms like insomnia and irritability. Aerobic exercise such as regular walking, hiking, swimming or biking might also help the brain produce neurochemicals that are compromised when estrogen levels drop. Sue Markovitch, author and owner of Clear Rock Fitness, in Columbus,
balance is the key. Jeanne D. Andrus, a menopause expert and author of I Just Want to Be ME Again, in Covington, Louisiana, recommends cardio, resistance training and exercise that increases fl exibility and core strength. “For a beginner, this may include two to four days of walking, one to three days of strength training and one to three days of yoga or Pilates, with the goal being three and a half hours of activity per week.” Of course, all of these need to be
at appropriate levels for the woman’s condition and goals,” advises Andrus. According to studies led by Helen
Jones, Ph.D., from the Research Institute for Sport and Exercise Sciences at Liverpool John Moores University, UK, three, 30-to-45-minute aerobic sessions a week reduced hot fl ashes and yielded the most signifi cant results.
Go Easy While some conventional approaches suggest vigorous exercise, many holistic professionals caution against extremes. “It’s important to individualize, and in my ongoing research it’s clear that the high-intensity strength and
goodluz/
Shutterstock.com
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48
