Exercise offers benefits for people of all ages, and is particularly important for women in midlife, a time in which
changing hormone levels affect many body functions. Lifestyle changes such as exercise can help to mitigate some of the
adverse effects and keep you on the road to healthy aging.
Some of the benefits include:
- Helping to prevent midlife weight gain. Many men and women notice a slow but steady weight gain after they hit
their forties. While some of this weight gain may be caused in part by hormonal changes, it is more likely a direct
result of the metabolism slowing down because of an increasingly sedentary lifestyle. It seems common throughout
the world: the older one gets, the less physically active one becomes. But it is a lifestyle choice and does not
necessarily have to happen. So, if you wish to prevent or reverse midlife weight gain, the answer is simple: exercise
regularly and eat a healthy diet
- Improving sleep and easing fatigue. Many midlife women complain of feeling fatigued during the day and having
difficulty sleeping at night. While exercise may not prevent menopausal hot flushes and night sweats, it can improve
sleep quality and daytime energy levels
- Helping prevent and treat depression. Women are twice as likely to seek treatment for depression than men. Some
of the symptoms of depression include irritability, low mood, fatigue, muscle and joint pain, changes in appetite and
sleeping habits. Regular physical exercise can often help to relieve these symptoms, as it encourages the release of
endorphins, chemicals which have psychological benefits
- Boosting self-confidence. Exercise helps you feel and look your best at any age. Many midlife women get a
tremendous boost in self-confidence after starting an exercise program. Setting and attaining personal goals
helps you feel stronger physically and psychologically
- Minimising bone loss. Because of hormonal changes, a woman’s bone density begins to decline even before her
midlife years, and this loss accelerates after menopause. All forms of exercise offer some protection against
bone loss. Weight bearing activities such as brisk walking, jogging and strength training, which apply gentle
stress to the bones, are the most beneficial. Women at high risk for osteoporosis may need more than exercise to
keep their bones strong into old age, and should talk to their doctor about the range of treatment options available
to slow bone loss
- Helps prevent chronic health problems. Many health concerns become more of a reality during midlife. Fortunately,
regular exercise helps to prevent or delay the onset of a number of common chronic health conditions, including high
blood pressure, Type II diabetes and coronary heart disease
What exercise program is best?
Be realistic when you're planning an exercise program – make sure its one you will be able to stick to and enjoy. If you
are not used to physical activity, be sure to check with your doctor before starting a program. Make use of the expertise of
a personal trainer to ensure a well-rounded, healthy, balanced workout program that addresses your particular health concerns,
fitness goals and lifestyle.
Try to exercise aerobically at least four days a week, and to perform strength-training exercises (to build muscle) at
least two days a week. Stretch after your workouts to maintain flexibility. Most importantly, find activities you enjoy and
have fun!