Once a woman reaches menopause, her body undergoes tremendous changes. Hormone levels fluctuate, and the body's metabolism slows. Women over 50 often find it difficult to drop those pesky extra pounds--weight that could contribute to heart disease or diabetes later in life. Because of these dramatic physiologic changes, physicians are prescribing exercise for women over 50 as a means to a healthy, enjoyable future.
Menopause: The turning point
Menopause marks a significant milestone in a woman's personal life. Additionally, menopause forces many physiological changes, some hazardous to a woman's health if left unattended.
Just after menopause, a woman's risk of developing cardiovascular disease begins to catch up to that of a man's.
Younger men experience a 10 times greater risk of cardiovascular disease than premenopausal women. After menopause, the ratio narrows to 2:1.
With increased age often comes decreased activity, resulting in weight gain. Excessive weight gain and inactivity after menopause also can contribute to hypertension, heart disease and manifestation of diabetes.
Finally, women experience an increased acceleration of bone loss for 10 years after menopause; inactivity only speeds the process. Brittle bones and weak muscles make older women more susceptible to accidental falls and painful fractures.
Benefits of exercise are countless
Menopausal women have only good to gain from regular exercise. The level of good cholesterol falls, and bad cholesterol rises with the onset of menopause. This puts women at great risk for heart disease. Regular exercise and a low-fat diet, however, can help regulate cholesterol and maintain a healthy weight.
The debilitating effects of osteoporosis can be slowed with regular exercise when the activities include weight-bearing exercises to strengthen bones. Pulling and stretching movements also aid in maintaining optimal bone density.
But probably the most overlooked benefits of exercise for women over 50 are the social rewards. Especially for older adults, social contacts can renew energy and spirit alike.
Start a program--but follow the guidelines
Exercise doesn't necessarily mean joining a gym, lifting weights and running three to five miles a day. Exercise can mean parking the car farther from the store entrance or mowing the lawn.
An enjoyable activity is one that is usually continued. Rekindle an interest in a sport that you played as a youth--swim or hike. Walking 10 minutes a day, three days a week is a good starting point. But, most important, enjoy what you're doing.
Another aspect of a healthier lifestyle, which usually goes hand-in-hand with an exercise program, is a healthy diet. Low-fat foods promote a healthy heart, but don't diet just for the sake of reaching an "ideal number" on a scale. Women over 50 need to be conscious of their weight, but dieting often sacrifices nutrition. Good food, regular exercise and abandoning bad habits--such as smoking--work together for promoting wellness.
Research is unclear about whether a cardiovascular exercise test is necessary before launching any type e of exercise program. Any woman over 50 who smokes, has diabetes and has a family history or intends to participate in extremely vigorous exercise, should first seek a health care provider's approval.
Last Updated: September 29, 2009