Its quite common to gain weight after menopause.
Why do women gain weight after menopause?
There are multiple factors. Due to lack of estrogen there are metabolic changes in the way one uses their glucose and fat. There is also fat mobilization and shift in the areas that get deposited with fat. There is increased fat deposition at the waist and hips.
As one ages there is decrease in mobility and that can contribute. The BMR also declines with age and therefore after menopause one will need to increase the physical activity as compared to before to burn the same number of calories.
What is the impact of increased weight on women’s overall health?
Increase weight will only complicate other coexisting medical conditions like Blood Pressure, Diabetes and Osteoarthritis to name a few.
What can you do to overcome weight gain problem after menopause?
Exercise is the best answer. A regular disciplined schedule is advisable. Exercise benefits in multiple ways.
- Improves overall health
- Lower risk of Heart attack and osteoporosis
- Improves the Diabetes
- Keeps joints and muscles strong
- Relieves depression and anxiety
Which exercise should you do after menopause?
It is important to be active therefore do anything that you enjoy. It is ideal to exercise daily but try to do for at least 5 times a week for 45 mins at least.
There are 2 main goals
1- Cardiac Fitness – Aerobic exercise i.e. walking, jogging, cycling, swimming and dance.
2- Muscle Building And Joint Mobility – This is strength training i.e. yoga, weight machines dumbbells, bands and any form of resistance training.
What are the precautions we need to take while exercising?
- Be well hydrated.
- Wear comfortable clothes and shoes.
- Always do 10 minutes of warm-up and 10 minutes of cool down.
- Do stretches before the exercise.
- Keep changing the routine so that you don’t get bored and remain motivated.
