Your Future Fitness Plan: Pre- and Post-Menopause Fitness

Fitness tips for your pre- (and post-) menopause era.

By Elena Rover

Your Body’s Future

If you haven’t noticed already, your body is playing by a new set of rules — causing a new bulge here, some excess avoirdupois there. These changes require a new approach to fitness, one that will not only help you feel and look better but also make menopause a whole lot easier. Want proof? In a three-year German study published last year, women who embarked on a program of three or more intense workouts a week were able to fend off major menopause demons: bone loss, increased heart disease risk, loss of muscle strength and aerobic capacity, plus insomnia, migraines, and mood swings. Exercise worked so well not only because the women worked out, but they worked out smarter. Small, consistent changes in your current routine will make all the difference.

Tip #1

IF YOU’VE BEEN Doing mostly cardio for fat-burning benefits

FROM NOW ON Do cardio that gives you other benefits too

"If you were doing 80 percent cardio and 20 percent strength training in your 30s, by your 40s you need to shift to 70 percent cardio and 30 percent strength, flexibility, and balance workouts," says Pamela Peeke, MD, author of Body for Life for Women. "And in your 60s, it needs to be 60 percent cardio and 40 percent strength and the other stuff." The changing ratio doesn’t mean you can cut back on cardio — it simply means you can’t skimp on other areas. Your best bet is to do crossover workouts that provide several benefits at once: Hiking, jumping rope, tennis, cross country skiing, and ice or inline skating can provide aerobic exercise and balance with strength and flexibility benefits too; a kickboxing class can cover your cardio, strength, and balance needs in just an hour.

Tip #2

IF YOU’VE BEEN Scheduling cardio three times a week for 30 minutes

FROM NOW ON Double up to six or seven times a week

"Maybe I’ll get to the gym" should no longer be part of your vocabulary. You need to fit in activity every day. A 2004 review of exercise studies done with women who had just completed menopause found that walking 30 minutes a day plus strength training twice a week preserved bone mass, increased muscle strength, and helped keep off extra pounds.

More Tips

Tip #3

IF YOU’VE BEEN Occasionally breaking a sweat

FROM NOW ON Sweat a lot each session

"You can live a lifetime without thinking, months without food, and days without water, but you’ll only last minutes without oxygen," says Walter M. Bortz II, MD, a professor of medicine at Stanford University. In exercise terms, that means you need high-intensity cardio that increases your lung capacity and works your heart.

"While people focus on cholesterol and blood pressure numbers, fitness level may be a stronger predictor of heart attacks," says Miriam Nelson, PhD, of the Friedman School of Nutrition Science at Tufts University. A 2004 study found that exercise leads to a 30 to 50 percent reduction in cardiovascular disease in women. Like any muscle, your heart needs to be challenged, so add hills, speed, or distance.

Tip #4

IF YOU’VE BEEN Hit or miss with a stretching routine

FROM NOW ON Stretch daily

Of all the fitness variables, flexibility is the one we lose fastest with age, says Lawrence Golding, PhD, an exercise physiologist at the University of Nevada, Las Vegas. "Older people can remain very flexible, but they must work at it daily."

The key body parts to stretch are hamstrings, hip flexors, quadriceps, calves, back, and shoulders. Allot 10 minutes at the end of each workout for simple moves.

Tip #5

IF YOU’VE BEEN Blasé about bettering your balance

FROM NOW ON Focus on finding physical balance

Around 50, your sense of equilibrium may start to falter. Test yourself: Put on a pair of pants while standing on one leg. "If you need to grab the wall, start balance training," Nelson says. Challenge your balance with tennis, skiing, yoga, Pilates, or tai chi. Practice daily: Stand on one foot while waiting in line, putting on socks, or tying a shoe.

Tip #6

IF YOU’VE BEEN Sticking to one routine

FROM NOW ON Cross-train

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