Menopause is sometimes called the “change of life” and there
are a lot of changes going on in a woman’s body, both as menopause
approaches and afterwards. Basically, menopause is caused by a decrease
in estrogen and other hormones produced by a woman’s body. This
causes a gradual reduction and eventual loss of a woman’s monthly
periods. In addition, as estrogen levels drop, the National Institutes
of Health (NIH) says women become more at risk of a number of health problems,
including osteoporosis and heart disease.
“Osteoporosis is a thinning of the bones that occurs with age and
makes bones more likely to break,” says Trina Tridico, MD with
Catawba Valley Family Medicine – Medical Arts. “Women are more at risk of osteoporosis than men, because women’s
bones, in general, tend to be smaller to begin with. Menopause and reduced
levels of estrogen further increase a woman’s risk of osteoporosis.”
According to the American College of Sports Medicine (ACE), one of the
things that can strengthen your bones and reduce your risk of getting
osteoporosis as you get older is weight-bearing exercise. Some examples
of this kind of exercise include walking, stair climbing, low-impact aerobics
or lifting weights.
Dr. Tridico encourages patients to avoid waiting until their middle years
to be concerned about osteoporosis. “Good lifestyle choices in the
twenties make a big impact on this disease,” she says. “In
fact, the time when weight-bearing exercise is most likely to increase
bone density is during the teenage years, which is when most of a woman’s
bone mass is being developed. This is the time when it’s essential
to get adequate amounts of calcium and vitamin D, as well as exercise.”
But the benefits of exercise don’t stop when a woman reaches her
twenties. According to the American Medical Association, even after menopause,
walking 45 minutes a day several days a week can help slow bone loss.
Of course, you should always check with your doctor before starting any
physical fitness programs. This is especially important if you think you’re
at risk of developing, or if you’ve already been diagnosed with,
osteoporosis.
In addition to helping to strengthen bones, exercise can also promote cardiovascular
fitness. Again, this is important, because women past menopause are statistically
at a higher risk of developing heart disease.
The American College of Obstetricians and Gynecologists (ACOG) says older
women can also increase their strength, flexibility and coordination with
exercise. Among ACOG’s recommendations:
Get a doctor’s approval and advice, especially if you are overweight,
or have high blood pressure or other special medical conditions:
- Choose an exercise you will enjoy
- Warm-up for 5-10 minutes
- Exercise for 20-30 minutes at your target heart rate, at least three times a week
- Cool down for 5-10 minutes afterwards
Although many changes that occur as we age are inevitable, exercise can
go a long way towards keeping our bodies in the best shape possible. Just
remember moderation and common sense, of course, and always check with
your doctor first.