Middle Age Spread
Menopause isn’t the only cause of middle-age spread. Let’s be serious honest about the other factors. A lot of the dreaded spread is because we just aren’t exercising and, to be truthful, this is the time of life that we really have to exercise and the time of life when it’s just too hard to exercise.
But we can take up arms against the enemy of middle aged spead and manage our menopausal symptoms at the same time!
Other factors which contribute to middle aged spread
Reduced activity : We often exercise less when we enter menopause, why is that? Not because we become lazier, but because we are genuinely more tired and half the time we are too busy!
Decreased metabolism : One reason metabolism declines with age is the loss of muscle mass. Muscle burns more calories than fat, so when you lose that muscle you don’t burn as many calories.
Increase in calories : As metabolism drops, many of us just don’t think of adjusting our calories accordingly.
Managing our menopausal symptoms with exercise
There are any number of ways to manage menopause symptoms but one simple thing you can do right now is to exercise.
A regular programme of physical activity will help manage many of the uncomfortable symptoms of menopause as well as the related health concerns, such as heart disease and osteoporosis.
Mini Workout
Inverted Push Ups
- Stand with your legs two to three feet from a wall and your palms on the wall
- Slowly lower your chest to the wall by bending your elbows and then slowly push your body back to starting position
- Repeat 10 times
Chair Exercise – Waist Toner
- Sit toward the edge of your chair with your back straight and feet planted on the floor, shoulder-width apart
- Keep your stomach tight, and with a litre bottle of water in each hand, let your left hand slide down the left side of your body toward the floor, only as far as you can without leaning forward
- Alternate sides.
Chair Exercise – Hamstring Stretch
- Sit in a chair and extend one leg forward
- Flex the foot with toes pointed (toward the ceiling and back toward your body) and place heel on the floor
- Brace hands on the sides of your calf and lean forward at the hip
- Stretch and hold
- Alternate sides.
When you’ve finished, walk around for at least five minutes.
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You hit the nail on the head with your post. I wish more women too up the challenge of finding themselves via exercise.
I’ve rediscovered the wonders of exercise in my middle age (or should I say later middle age……………:)
Oh, and if you really want to be adventurous, you should try the 100 push-up challenge, http://www.iowaavenue.com/profiles/blog/show?id=774881%3ABlogPost%3A33443
Oh my word! The challenge us indeed challenging.
I have just joined a gym, a membership for the 50 + called ‘PrYme Time’. It has a capital Y because it’s a YMCA programme.
I’m just new at this regulated fitness regime but I am loving it.
The only one that stops people from exercising because they have reached middle age is themselves. I remember reading about an Australian farmer that inspired the whole nation when he not only ran in the ultramarathon but win the race at 60. Truly inspiring. You may like to read the story too at: http://inspirationalnetwork.blogspot.com/2006/09/farmer-who-inspired-whole-nation.html (part 1) & http://inspirationalnetwork.blogspot.com/2006/09/farmer-who-inspired-whole-nation_29.html (part 2)
And the sale of gumboots went through the roof
You really shocked me when I saw the inverted push-up exercise. As a personal trainer, I equate inverted push-ups with handstand push-ups – hands on the floor, feet on the wall…verrry tough exercise.
Not too tough. I do have one client (menopausal) who can do them. It took almost a year of hard work, and 65 pounds of lost body-fat, but she can do it. And chin-ups and run a mile in 6 1/2 minutes.
Keep up the hard work.