5 REASONS TO GET FITTER IN MIDLIFE
As we approach, go through and beyond the menopause, the change in hormones makes exercise even more essential. Here’s why working out can make the world of difference…
1 IT STRENGTHENS YOUR BONES
Bone mineral density declines as we age, especially after the menopause, but weight-bearing exercise (meaning on your feet and working against gravity) can maintain or even increase it, helping to prevent the onset of osteoporosis*. Effective choices include running, resistance exercise using weights/your own bodyweight, tennis and aerobics. ‘Lifting very light weights isn’t going to do much for your bones – the weights need to be fairly heavy,’ says personal trainer and Pilates teacher Alice Becker (alicepilatesandpt.co.uk).
‘As with starting any kind of exercise, begin slowly and build up to allow your body to adapt.’
2 IT WARDS OFF PAIN
‘Mobility work, such as Pilates and yoga, improves posture, targets strength in specific muscles and unwinds tightness to help keep us injury- and pain-free,’ says Alice.
3 IT HELPS MAINTAIN MUSCLE MASS
‘From around age 30, our muscle mass begins to naturally decline, so it’s important to preserve it with weights or bodyweight exercises, such as squats,’ says Alice. ‘Gaining muscle can also help to ward off the weight gain, most commonly around the middle, that can come before and after menopause. The more muscle you have, the more calories you burn at rest.’
4 IT’S GREAT FOR YOUR MENTAL WELLBEING
‘Along with the feelgood endorphins that are released when you exercise, being strong and fit boosts your self-esteem and feeling of selfreliance,’ says Alice. ‘You won’t need anyone to lift that suitcase on to the rack on the train or open that jar for you.’
5 IT BOOSTS YOUR CARDIO FITNESS
Declining oestrogen significantly increases the risk of coronary heart disease, especially beyond menopause. Exercise can help reduce that and other risk factors linked to menopause, such as high cholesterol and blood pressure. People aged 19 to 64 should aim for at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous-intensity activity a week. ‘The talk test is a good way to gauge intensity,’ says Alice. ‘When you’re starting out, you should be able to speak a few words while exercising. If you can’t talk, you’re working too hard.’