| p>Exercising on a daily basis can be one of the | | | | regularly. |
| most important and successful treatment options | | | | How Much, How Long, and How Hard? |
| for women in menopause. After menopause, | | | | Gentle exercises, like walking and swimming, are |
| bone density slowly declines even with the | | | | great choices for women in menopause. If |
| addition of calcium and vitamin D. Exercise helps | | | | starting a new exercise program, after receiving |
| to build bone mass counteracting some or all of | | | | approval from a primary care physician, women |
| the decline associated with menopause and age. | | | | can exercise daily, every other day, or two to |
| Weight Bearing or Cardio? | | | | three days a week. The idea is to get up and |
| There is a constant debate over what type of | | | | moving. Exercise is linked to an increase in |
| exercise is most effective for increasing bone | | | | serotonin levels in the brain, so soon women |
| mass. The only effective answer is all kinds. | | | | often find they want to exercise more often to |
| Cardiovascular exercise helps build endurance and | | | | achieve that natural "high". |
| strengthens the heart, which helps increase | | | | As mentioned previously, weight bearing exercises |
| endurance during weight training and weight lifting. | | | | are just as important as cardiovascular exercises. |
| The effect is not direct, but one that should not | | | | Weight bearing does not mean women have to |
| be forgotten when planning a menopause exercise | | | | hit the gym and squat, dead lift, and bench press |
| program. | | | | their way to Ms. Fitness level. Weight bearing |
| Weight bearing exercises have a direct effect on | | | | exercises include jogging, hiking, climbing stairs, and |
| bone mass. According to recent research, weight | | | | dancing. Experts agree that 30 minutes a day is |
| bearing exercises completed three times a week | | | | best, but those minutes can be broken into three |
| can have a significant positive effect on bone | | | | 10 minute sessions throughout the day if needed. |
| mass. The effect is strong enough to help | | | | Hormone replacement therapy and vitamin |
| prevent osteoporosis in aging women. | | | | supplements are fantastic at slowing bone loss |
| Disease Prevention and Menopause Exercise | | | | after menopause, but age will work harder than |
| The American Journal of Public Health has | | | | these treatments. Regular menopause exercise |
| reported that exercising throughout menopause | | | | can not only stop bone mass decline but rebuild |
| years significantly decreases the chance of | | | | lost bone mass over time. There is nothing better |
| diabetes. Researchers noted a 31% decline in | | | | than 10 minutes a day to prevent osteoporosis. |
| diabetes risk in women who chose to exercise | | | | |