New Post Menopause Exercise Recommendations

New Post Menopause Exercise
Recommendations

The
post-menopausal years of women bring a number of challenges that can change the
entire makeup of the body. There are connections between the postmenopausal
years and cancers such as colon and endometrial, type 2 diabetes,
cardiovascular diseases and metabolic syndrome.

 

Postmenopausal
women tend to have a pre-disposition to abdominal body fat and that can be a
precursor to many health problems. Many women think that weight gain is
inevitable as they age, but that’s not necessarily true – if you’re watching
your diet and exercising.

 

Postmenopausal
women who exercised about 300 minutes per week were better able to reduce total
fat and reduce many of the associated health risks. Hormonal changes in
postmenopausal women are found to increase the likelihood of fat deposits
around the abdomen. 

Abdominal
fat can be explained in two types:

 

1.   
Subcutaneous
fat – Visible weight that prevents you from fitting into last year’s wardrobe
and makes you wear a “cover up” until the second before you jump into the pool.

 

2.   
Visceral
fat – This is the more dangerous fat that’s found within and surrounding the
organs, such as the heart and liver and prevents them from performing properly.

 

According
to medical researchers, exercise is the best way to rid the body of fat (abdominal
included) and prevent disease. But, what type – and how much exercise is
enough?

 

One
recent study conducted by Alberta Health Services used a group of 400 inactive
postmenopausal women with a BMI (body mass index) of between 22 (normal) and 40
(obese). The group was then divided into two groups – one group would exercise
300 minutes per week and the other would exercise 150 minutes per week.

 

Types of
exercise included home-based activities such as elliptical, bicycle, walking
and running or jogging. An interesting note is that the women ranged from 50 to
74 years old and were asked to maintain their regular eating habits.

 

The two
groups were analyzed after a year and researchers found that the largest
reductions in postmenopausal body fat occurred in the group which exercised 300
minutes per week – they lost about 1% more body fat than the group which
exercised 150 minutes per week.

 

Subcutaneous
fat decreased most in the 300 minute group – total abdominal fat, weight, BMI
and hip and waist measurements also changed. Results indicated that
postmenopausal women should exercise at least 300 minutes per week to get the
most positive results from an exercise regimen.

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.

Rod Stone
Author,
Publisher and Supplier of Healthy Living information and products to improve
your life.