As women enter their 50s, staying physically active becomes increasingly important for managing menopause symptoms, preventing chronic diseases, and maintaining overall health. Whether you're a seasoned athlete or just starting, it's never too late to prioritise your well-being.
The Power of Physical Activity
Regular exercise can:
- Alleviate menopause symptoms: Hot flashes, joint pain, and sleep problems may become more manageable.
- Reduce chronic disease risk: Exercise lowers the risk of heart disease, diabetes, and osteoporosis.
- Support weight management: Physical activity helps control weight and reduce belly fat.
- Improve overall health: Exercise influences every physiological system in the body for the better.
Creating a Fitness Program
Before starting, consult with your doctor, especially if you have heart disease risk factors. A well-rounded fitness program should include:
- Aerobic Exercise: Engage in activities like walking, jogging, swimming, or dance exercise for 20+ minutes, 3-4 times a week. Remember to pass the "talk test"; you should be able to carry on a conversation.
- Strength Training: Lift hand weights to improve strength, posture, and bone density. Start with manageable weights and progress gradually.
- Stretching: Incorporate yoga, Pilates, or other stretching exercises to maintain flexibility and range of motion.
Additional Tips
- Every step counts: Incorporate incidental activity into your daily routine, like taking the stairs or walking to work.
- Find activities you enjoy: Engage in physical activities that bring you joy, making it more likely you'll stick to your routine.
- Listen to your body: Rest when needed, and don't push yourself too hard, especially if you're just starting.
- Stay hydrated: Drink plenty of water before, during, and after exercise.
- Make it social: Exercise with friends or family members to stay motivated and accountable.
Biological Age vs Chronological Age
By prioritising physical activity, you can potentially reduce your biological age, feeling more vibrant and energetic than your chronological age might suggest. So, get moving, and empower your next chapter
