October 6, 2009

#2 Excercise can Save Your Life - Really!

Exercise is key to physical and mental health. If you are dealing with anxiety and stress (who isn’t?!), regular exercise can help. A regular exercise program also reduces the chance of metabolic syndrome during the perimenopause years. Metabolic syndrome increases the risk of heart disease, diabetes, high blood pressure, weight gain, high cholesterol, and a host of other problems plaguing women in menopause.

When you exercise, your body produces endorphins. Endorphins are neurotransmitters that relieve pain and cause a sense of well being. Endorphins make you feel good with you exercise and make changes in the brain that can last for hours. They help relieve the feelings of depression and anxiety woman experience during perimenopause. They also help you relax so you can avoid insomnia that often comes with perimenopause.

Exercise also helps prevent osteoporosis, a disease characterized by weakening of the bones. According to the National Osteoporosis Foundation approximately 55% of Americans 55 years or older is affected by osteoporosis. Perimenopause is the time of life when women lose bone density. Exercise, protein, calcium, vitamin D, magnesium and zinc are all necessary for strong, healthy bones.

Find an exercise regime that suits you and you’ll have a better chance of sticking with it. There are 3 types of exercise that most benefit women in perimenopause:

1. Aerobic exercise: releases endorphins to help alleviate anxiety and depression. It will also help combat insomnia, maintain weight and may even help control hot flashes. Examples of aerobic exercise are walking, running, dancing, biking and swimming.

2. Strength Training: provides benefit by increasing lean muscle mass and building bone strength. Lean muscle mass gives your metabolism a boost, and bone strength prevents osteoporosis. Examples are lifting weights, using a strength training machine, resistance bands, and some weight bearing aerobic exercise.

3. Deep breathing Exercises: focused breathing, like yoga, have been shown to reduce hot flashes as much as 50%. Yoga or Tai Chi is a good way to learn about deep abdominal breathing.
You will experience tremendous benefits from exercise, and lay the foundation for a healthier life. If you have a regular exercise routine, I hope this post will encourage you to continue and try new things. If you don’t exercise regularly, start today! Take a 15 minute walk and you’ll be on your way to a healthier life. Just do it!

1 comment:

  1. Who wants not lead a healthier life? Obviously everyone. Most important part of our healthier living is healthy food. I think naturals are always better than other. So, I like to be stick with any type of natural food not only milk. I believe the most important part of our healthier living is healthier food.
    Our Healthier Living