Abdominal Exercises for Menopausal Women
Strength training can add years to your life and give menopausal and post-menopausal women the feeling of being 15 years younger, according to a study at Tufts University. Strength training, including exercises for the core and abdomen, is important for women not only to feel and look good but to fight unhealthy weight gain.
-
Significance
-
As women age, their bodies tend to hold more fat. Excess fat stored in the belly is especially common after menopause. Storing fat in the abdomen increases women's risk for diseases like diabetes, colorectal cancer and cardiovascular disease. Proper eating and abdominal exercises will help reduce belly fat and keep women in the healthy body fat percentage range.
Misconceptions
-
Abdominal exercises are key to keeping a healthy waistline but training your abs alone isn't enough. Cardiovascular exercise such as walking, cycling and swimming will burn fat and calories. When done with proper form, these activities will also work your abdominal muscles and complement the targeted abdominal exercises you should be doing already.
-
Types
-
Crunches are a good abdominal exercise. During menopause, however, you'll not just be storing weight in the middle. Side crunches, side bends and side planks for your oblique muscles are also important as they will combat love handles. Other good exercises like bridges and ball squeezes will work your abs while also toning your gluts and inner thighs, 2 nearby places that may store dangerous excess fat. Yoga is a great exercise for menopausal women as it provides stretching, balance and core work; plus, the overall relaxation can be soothing, calorie burning and toning all at the same time.
Frequency
-
Exercise for the abs, as well as other strength training exercises, should be done at least 3 times a week. Muscles begin to atrophy after 48 hours so if you only train once or twice a week, your muscles will start getting weaker, not stronger. Once you have achieved the strength and weight you are happy with, you can drop down to twice a week to maintain your current level of fitness as long as you are getting some other exercise throughout the week. The beginning of menopause is a good time to kick up your fitness routine to combat the changes in your body. Consistent, frequent workouts are best. Over time it may be more difficult to maintain a high-intensity routine so eventually switching to a more-relaxed, moderate routine is fine as long as you are still doing your ab exercises at least twice a week and getting some physical activity, like walking or yoga, most days. Even 15 or 20 minutes can make a difference.
Potential
-
Although exercise hasn't been proven to help with menopausal symptoms, it has been proven to help elevate mood and reduce stress, 2 things that can make menopause more bearable. Exercise can also improve sleep.
-
