![]() ![]() “Try activities that have you lifting, pushing, and pulling,” she says.īear in mind that exercise intensity is personal. A gym membership isn't a requirement, but you do need to do enough strength training to keep your muscles strong and your metabolism revved. “I have an Apple Watch, and I like to see that circle closed,” she says. “We have to adjust our exercise some as we get older.” If you’ve lost some gusto, create incentives for yourself to stay moving. Boling, MD, a family medicine physician at Mercy Medical Center in Lutherville, Maryland. “What we did when we were 30 and what we do when we’re 60 is very different,” says Kathryn A. RELATED: Women Who Reach Menopause Before Age 40 Face Higher Risk for Future Heart Disease If you take the HIIT approach, you should tailor your overall exercise routine to aim for an equivalent mix of moderate and high intensity exercise every week, along with those same two days of strength training. ![]() The Centers for Disease Control and Prevention (CDC) recommends that all adults need at least 150 minutes of moderate-intensity aerobic activity every week and two or more days a week of muscle-strengthening activities that work all of the major muscle groups, like the legs, hips, back, abdomen, chest, shoulders, and arms. “Basically that means that moderate levels of exercise are interspersed with high intensity intervals throughout the week. “What you want to employ now is high-intensity interval training (HIIT),” Dr. ![]() Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. “It can be hard, but it is possible to do it.” Here, a dozen ways to successfully fight the battle of the bulge. “It’s a fact of life that both men and women gain weight as they age, but we can take action to combat it,” says Stephanie Faubion, MD, medical director of the North American Menopause Society director of the Mayo Clinic Center for Women’s Health in Jacksonville, Florida. A study published in the journal Menopause found that menopausal weight accumulation around the middle - even if you haven’t gained a single pound - puts you greater risk for cardiovascular disease. And belly fat isn’t just annoying - it’s also unhealthy. “I named the extra fat that collects around your middle the ‘menopot,’” says Pamela Peeke, MD, MPH, author of Body for Life for Women.īefore, during, and after menopause, your estrogen levels begin to wane and your metabolism slows, making it more difficult for you to lose weight, particularly around your middle. Here’s what’s going on with your body if elastic waistbands are now your go-to fashion choice: Weight distribution changes as you hit menopause, with the added pounds accumulating right around your belly. RELATED: The Galveston Diet for Menopausal Women: How It Works, Benefits and Risks, Sample Diet, and Pricing ![]() Natural hormonal changes mean you may experience symptoms of menopause, such as hot flashes, night sweats, and mood swings, but you shouldn't fatalistically accept that the number on the bathroom scale will skyrocket, too. Weight gain may feel like it’s inevitable once you’ve entered your fourth decade, but the truth is, it doesn’t necessarily have to be. ![]()
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