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Make fitness fun: 10 enjoyable ways to get active in mid-life
Make fitness fun: 10 enjoyable ways to get active in mid-life
- LIVING WELL
There’s no denying that a bit of exercise makes you feel great! But did you know it can also help to relieve menopause symptoms?
Research tells us that women who are physically active may experience fewer and milder hot flushes and night sweats (what doctors call 'vasomotor' symptoms) than those who are sedentary.
We also know that regular exercise has a positive effect on mood, no matter what your age.
Australian National Physical Activity Guidelines for adults recommend we all enjoy 30 minutes of moderate activity on most days of the week. And we should be aiming for a variety of different types of activity – from aerobic exercise for a healthy heart, to strengthening exercise for strong muscles and bones.
Exercise can be an important complementary treatment to menopausal hormone therapy (MHT) and other therapies for managing menopause symptoms. But if it sounds like a bit of a chore to you, it’s time to make fitness fun!
Here are 10 of our favourite and most enjoyable ways to boost your activity levels in mid-life.
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1. Swap lunch dates for social strolls
We all love a catch up with our closest friends. But there is no rule to say this needs to happen over coffee.
Walking is a simple and low-impact form of aerobic exercise that can help you to reach or maintain a healthy weight.
A brisk, 30-minute walk with a friend will see you tick off your activity goal for the day!
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3. Take up a new sport (It’s never too late to learn!)
If the word ‘sport’ has you thinking about sliced oranges and soccer mums, it’s time to think again. Organised sport is a wonderful way to schedule exercise into your busy week.
Sports that get you bouncing around a court – such as tennis, badminton or basketball – are good options for women during menopause. The quick direction changes promote bone strengthening, while keeping you fit and in shape.
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4. Learn to dance
Nothing gets us moving like a bit of music. So why not make it ‘exercise-official’ with some ballroom, salsa or hip hop dancing lessons?
Dancing is a fun aerobic alternative to walking or jogging, and has the added bonus of improving your balance and flexibility to help prevent falls later in life.
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5. Introduce your workplace to ‘walking meetings’
If you work in an office, no doubt you spend a large part of your day sitting in front of a computer. You need to take any opportunity you can to get up on your feet.
Walking meetings are a clever way to break up the day and inject some energy into your office life.
Three 10-minute walking meetings a day will see you well on your way to meeting your physical activity goals.
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7. Make housework a workout
Mary Poppins had the right idea – housework doesn’t need to be a pain. Chores like vacuuming and mopping the floors can really get your heart pumping.
Turn your housework into a workout by playing some upbeat music and adding some energy into your usual routine.
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8. Take a hike
We are lucky to live in one of the most beautiful countries in the world … so make the most of it! Get outside and explore what your local environment has to offer on foot.
Not only is hiking great for your heart health, but it can also help to strengthen your leg and abdominal muscles as you traverse the uneven terrain.
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9. Try yoga or pilates
Not all exercise is about huffing and puffing. Pilates and yoga are low-impact options for strengthening and toning your whole body.
Regular practise of Pilates or yoga can help to strengthen your pelvic floor muscles, often weakened by hormonal changes during menopause. A strong pelvic floor can help to control any urine leakage that you may be experiencing.
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10. Remember to stretch
With all these new and enjoyable activities, you need to be careful to take care of your body.
Stretching is an important part of any workout – it helps to improve your flexibility, reduce joint stiffness and reduce your risk of injury.
Set aside time to stretch after any physical activity, when your muscles are warm and open to stretching.
It’s easy to be more active in mid-life when you choose exercises that interest you. Keep things varied, with a combination of aerobic, strength and balance exercise throughout the week.
Always check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time or have a chronic health condition.
And remember, if menopause symptoms are affecting your daily life, it's time to talk to your doctor and take back control. Your doctor can consider the different symptoms you are experiencing, your age, and your overall health – and then talk with you about a menopause treatment to suit your individual needs.
©Pfizer 2017. Pfizer Australia Pty Limited. Pfizer Medical Information: 1800 675 229. Level 15-18, 151 Clarence St, Sydney, NSW, 2000. PP-DUA-AUS-0089, 07/2019
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Monday, August 28, 2017
