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Fitness tips for menopause: Why physical activity matters
Physical activity goals
For most healthy women, the Department of Health and Human Services recommends:
- At least two hours and 30 minutes of moderate-intensity aerobic activity or one hour and 15 minutes of vigorous-intensity aerobic activity a week — preferably spread throughout the week
- Strength training exercises at least twice a week
Although frequent, high-intensity physical activity during and after menopause may yield the most health benefits, it's more important to choose a fitness program that you can maintain for the long term. For motivation, set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 15-minute walk after dinner. Frequently update your goals. Partnering with a friend can make a difference, too.
Activities to try
Ready to get started? You have many choices.
- Aerobic activity. Aerobic activity is the cornerstone of most fitness programs. Try walking, jogging, biking, swimming or water aerobics. Any physical activity that uses large muscle groups and increases your heart rate counts. If you're a beginner, start with 10 minutes of light activity and gradually increase the intensity of your activity.
- Strength training. Regular strength training can help you reduce your body fat, strengthen your muscles and more efficiently burn calories. Try weight machines, hand-held weights or resistance tubing. Choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. Gradually increase the resistance level as you get stronger.
- Stretching. Stretching increases flexibility, improves range of motion and promotes better circulation. Stretching can even relieve stress. Set aside time to stretch after each workout, when your muscles are warm and receptive to stretching. Activities such as yoga promote flexibility, too.
- Stability and balance. Balance exercises improve stability and can help prevent falls. Try simple exercises, such as standing on one leg. Activities such as tai chi can be helpful, too.
Remember, you don't have to go to the gym to exercise. Daily activities such as dancing and gardening also can improve your health. Whatever physical activities you choose, take time to warm up and cool down safely.
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