Consistency is important, but so is variety. You may love the rhythm of a daily brisk walk, but if that’s all you do, you won’t necessarily get stronger or healthier at this age. In fact, you can end up with muscle imbalances that can lead to injury. Mix it up at least two to three days a week.
More Tips, continued
IF YOU’VE BEEN Taking calcium for your bones
FROM NOW ON Do weight-bearing exercise and strength training three times a week for 45 minutes as well
Bone loss speeds up as you approach menopause. After your periods stop, you can lose 1 to 5 percent of bone density every year, Nelson says. Weight-bearing exercise doesn’t just mean pumping iron; it’s any activity in which your body is moving and bearing its own weight — walking, tennis, skipping rope. Using your body weight for push-ups, downward-facing dogs, squats, and lunges counts too.
Some weight training is good, but more is better. Target places that need extra toning (such as the abs), injury protection (such as the back), or bone-building (such as the arms and shoulders, which cardio doesn’t hit). If you can breeze through your routine and don’t feel a little bit sore the next day, bump it up. Add 10 percent more reps or weight every four to six weeks.
IF YOU’VE BEEN Doing crunches for flatter abs
FROM NOW ON Do a targeted routine to tackle your pooch
During menopause your weight may shift to make you rounder in the stomach — what Peeke calls "the dreaded menopot." A bulging belly has been linked to increased risk for conditions such as heart disease, diabetes, and cancer. Yoga, Pilates, or abdominal work on a stability ball will strengthen your abs and back muscles and protect your spine from the natural tendency — particularly after age 50 — to bend forward.
IF YOU’VE BEEN Skipping workouts because you feel crummy
FROM NOW ON Work out to keep yourself from feeling crummy
Regular exercise can regulate hormone levels, which can mean fewer hot flashes, night sweats, and episodes of erratic bleeding. It also eases achiness. Your body gets stiff and your joint lubrication wears out as you get older. If you have aches and pains that make it tough to walk, jog in a pool or pedal on a recumbent bike. Whatever you do, don’t sit still, or you’ll get stiffer.
Originally published in MORE magazine, December 2005/January 2006.