Exercise the key to reducing weight during menopause

Exercise Physiologist from Fernwood Women’s Health Clubs Maryanne Long, says scientific research has long shown that exercise can slow the physiological aging clock and explains that while strength training is essential for women of all ages, it is especially beneficial to women going through menopause.

“Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density. Strength training is also crucial to weight control, because when you have more muscle mass you consequently increase your metabolism. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15 per cent increase in your metabolic rate, which will aid weight loss and long-term weight management which will help to keep your weight down during menopause,” Ms Long said.

Gina McElroy has been a regular member of Fernwood in Loganholme QLD for the past five years, and now at age 50, she is testament to how strength training can help women to survive the trials of menopause.

“My personal trainer has guided me in my strength training one to two times a week since I joined the gym. It has helped me to lose 8kg and also enabled me to compete in running events that I previously never had the strength to compete in,” Gina said.

She explains how the regular exercise not only helped to reduce her blood pressure and keep her waistline trim, but she says it has had an amazing impact on her mood. “As any woman who goes through menopause knows, your moods can swing from one extreme to the next, but for me, the exercise really helped to lift my mood and overall health and wellbeing,” she said. “I can’t imagine how I would have survived without making exercise a daily part of my life.”

Recent findings from the Garvan Institute have found that women suddenly halve their physical activity levels just prior to menopause resulting in weight gain.

“It’s important the women, especially over 50 years of age should incorporate three types of activities into a weekly fitness plan which includes aerobic exercise, flexibility training, and strength training. Many women may find a personal trainer to be helpful in getting started, maintaining motivation and to ensure they are training correctly,” Ms Long said.

A 12-month study conducted on postmenopausal women at Tufts University in the US showed that women who lifted weights two days per week saw one per cent gains in hip and spine bone density, 75 per cent increases in strength and 13 per cent increases in dynamic balance with just two days per week of progressive strength training. The control group actually had losses in bone, strength, and balance.

Some women may need to consult a doctor, physiotherapist or exercise physiologist about the type of exercise best suited for them.