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Weight Loss and Menopause Part 2: Exercise!

By Edited Dec 4, 2014 3 6

Menopause "Mac n' Cheese"

Diet and Exercise, these words go together like Mac n' Cheese, except most people love Mac n' Cheese! Exercise, on the other hand, for many of us, is a four-letter word. We come up with an excuse not to exercise. If only coming up with excuses were an exercise, we would all be in shape!

When a woman is going through menopause, exercise can be one of the greatest tools in fighting back against the slowdown of her metabolism. It also allows for the release of endorphins, which is a stress reducing chemical. When you include resistance training to your routine, you can slow the rate of bone loss and lower your risk of fractures. These are just a few of the reasons to exercise, what will it take to get you to the gym?



Look At Exercise In A Positive Way

People who hate to exercise always see it as a chore and not as something positive. Try to turn your attitude around by looking at exercise in a positive way. Start by making a commitment to go to the gym or exercise a minimum of three times a week for two weeks. Then, while you are walking into the gym, say to yourself,  "This is for me, this is my time!" After about two to three weeks, you should begin to feel like your workout is something positive, and you will want to continue. If that doesn't happen, make another two-week commitment and keep at it!

Next, find an activity that you enjoy. Take a dance, spin, or an aqua aerobics class. Play your favorite sport, I like to play golf from time to time, and when I do, I try to walk at least nine holes. Try everything then stick to something!

It also helps to have a work-out buddy. If your spouse won't work out with you and you don't have friends who enjoy exercise, try taking a group class. That is a great way to meet people who want to work-out. You can also schedule a meeting with a personal trainer and ask him or her to introduce you to other gym members.

Incorporate Weight Resistance Training Into Your Workouts

Pink Free Weights
Credit: morguefile.com

If you have never trained with weights, you should work with a personal trainer for a few sessions or purchase a book or a DVD. Make sure you learn the correct techniques so that you do not injure yourself.

Losing weight through diet, and aerobic exercise alone may result in the loss of muscle along with fat. Losing muscle will cause your metabolism to slow down, and it will become difficult to lose weight. Weight training will increase your muscle, rev up your metabolism, and slow down the rate of bone loss.

Grow Mentally While Shrinking Physically

Pink iPod(105204)
Credit: morguefile.com

Listen to books on tape or on your iPod while working out. Try memorizing facts or information that may be important to you. If you have a favorite saying or scripture, take it to the gym on a 3 x 5 card then repeat it while on the treadmill or on another machine.

Walking is a great time to internalize and think about everything that is going on in your life. When my father was ill and passed away, I used exercise as a means of working through the pain. I played golf and worked out at the gym a lot. I also listened to a very inspirational book on tape each time I worked out. The book, along with the endorphins my body was releasing, helped me get through that tough time.

Whatever you choose to do, always remember that your quality of life depends on you!

Find More Here

Weight Loss and Menopause Part 1: Eating and Drinking - 5 Helpful Tips

Weight Loss and Menopause Part 3: Motivation

Hot Flashes: Tips for Dealing with Hot Flashes



May 11, 2010 2:20pm
Great opening line! I exercise every morning for 45 min to one hour. I love it and I miss it when I have overslept. I just read an article in my local paper. Women have to exercise an HOUR a day every day in order to MAINTAIN their weight as they age.
May 13, 2010 5:42pm
Thank you mommymommymommy; appreciate the kind words and info.
Mar 4, 2012 4:17pm
I exercise, but not nearly enough. Good article.
Apr 14, 2012 5:21pm
Me too! Thanks Lynsuz!
Dec 4, 2014 2:38am
Good read with some great tips, thanks.
As I get older, I find I need my daily morning walk. If I don't take it, it affects my day (and really, I should kick it up more and find activity too!)
Dec 4, 2014 4:55pm
It's great that you are walking on a daily basis! Thanks for the comment.
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