How exercise makes menopause easier

By Leslie Pepper

When Arlene Bassett turned 55, the New York City resident began to have terrible hot flashes. After she started aerobic exercise and weight training, they cooled off considerably.

"Knowing I'm taking care of myself really helped me cope with menopausal symptoms, and the changes to my body weight have been a lot more palatable," she says.

Bassett's experience is not a fluke. One study found that menopausal women 55 and older who did a yearlong program of cardio, stretching, strength-training, and relaxation exercises experienced significant improvement in their menopausal symptoms. Women in the same age range who didn’t exercise that year? They got worse.

You're never too old to start working out. Try a few minutes the first day--a walk around the block or a couple minutes of an exercise video--then add five minutes each week. Aim to be active at least 30 minutes a day and watch your intensity. You should be working hard enough to speak with a slight breathlessness. If you can't gab without gasping, you're working too hard, says Lisa Hoffman, an exercise physiologist and author of Better Than Ever: The 4-Week Workout Program for Women Over 40.

Here are some excellent activities you can (and should) try to protect your heart, strengthen your muscles, and improve your mood.

For your heart
Walking is a great workout for your heart. This is crucial because after menopause your risk of heart disease is now equal to a man's. Walking is also a weight-bearing exercise, which helps keep your bones healthy. Don't use hand-held or ankle weights; they put stress on your joints and can cause more harm than good. Instead, to walk most effectively:

• Take faster, not bigger strides.
• Bend your arms at the elbow, make gentle fists with your hands, and focus on driving your elbows back behind you.
• Concentrate on striking with your heel and rolling through the foot.

Dancing is another great heart-healthy activity which can also benefit your bones, increase flexibility, and relieve stress. Experiment with aerobics classes at the gym, ballroom dancing lessons, ballet lessons, or even belly dancing (but leave the sequined bra at home).

For your muscles
Resistance training, whether it's with weights, rubber bands, or your own body weight, is key to combating bone loss and strengthening the musculature around the joints, which can lower your risk for injury. Because most women begin to lose muscle in mid-life (and muscle burns more calories than fat), resistance training is essential in battling the bulge.

Swimming allows you to work up a sweat without overheating. The water provides resistance, allowing you to strengthen your muscles with a low risk of injury. Try the backstroke, which aligns your back for better posture, says Dr. Anita Sadaty, attending physician in obstetrics and gynecology at North Shore University Hospital in Manhasset, New York. Swimming is also a stress-buster.

"Swimming's rhythmic nature makes it soothing for the mind as well as the body," says Hoffman.
If swimming isn't your strong suit, you can tread water or walk from one end of the pool to the other.

Kegel exercises help strengthen the muscles in the pelvic floor, can help combat vaginal dryness, and improve bladder control. They're simple and you can do them anywhere. Imagine you're trying to stop the flow of urine. Squeeze the muscles upwards, then let go (don't push out). Try to isolate the muscles and not tighten your stomach, legs, or other muscles, Hold the contractions for five to 10 seconds. Dr. Sadaty recommends doing 20 repetitions two to three times a day.

For your mood
Yoga uses stretching postures, breathing exercises, and meditative practices which increases flexibility, improves muscle tone and relieves stress. Most inverted poses are cooling and help reduce hot flashes, says Dr. Sadaty. Examples of inverted poses include: downward dog, shoulder stand, and the plow pose. The best way to learn yoga is to take a class. A good yoga teacher will help you adjust the postures for your level of fitness and flexibility.

Tai chi is an ancient Chinese martial art also sometimes called a moving meditation. It uses a series of flowing body movements and is a gentle exercise so anyone can do it. It eases stress, improves your breathing, and can reduce blood pressure.

Leslie Pepper is an experienced writer who specializes in health topics and has also been an editor at women's and women's health magazines.