Why Post-Menopausal Women Need to Exercise to Combat Low Estrogen
Many women assume that Hormone Replacement Therapy, aka HRT, is the only way to combat the lowered estrogen levels post-menopause. The truth is that this doesn't need to be the first option for every women. While the needs and health of every woman will be different, there are often small changes a woman can make which can help her handle menopause naturally without HRT.
The Effects of Low Estrogen on Body Fat
There is a link between low estrogen levels and gains in body fat. This is due to the fact that estrogen is secreted when new fat is formed. As a result, post-menopausal women with lower estrogen levels will begin to crave fatty, sugary foods in a way they haven't in the past, and when they eat those foods the body will do its best to turn it into fat.
Estrogen Isn't the Only Hormone Post-Menopausal Women Need to Consider
When a doctor puts a woman on HRT, they're not doing it solely to combat the loss of estrogen. They're also doing it to help with a host of symptoms that can appear post-menopause, including:
· Insomnia.
· Fatigue.
· Osteoporosis.
· Hot flashes.
Each of these symptoms has been shown to be reduced through the addition of regular exercise. While some women will experience them so extremely than HRT is necessary, many can simply add exercise to their routine and get the relief they need – without the side effects that can often accompany HRT.
3 Tips for Beginning a Cardio Exercise Routine
Studies have shown that the types of exercise most likely to help with a loss of estrogen and the symptoms that come along with it are cardio and strength training. While it can be overwhelming to jump into a huge fitness routine when you're not used to it, there are actually a few simple ways to get started.
1. Add exercise gradually. Don't get caught up in the idea that you have to make a huge change overnight. Instead, add 15 minutes of cardio
every day for a few weeks. Once you're used to it, add another 10 minutes every few weeks until you get to the level you'd like to be at.
2. Make cardio fun. Remember that you're not looking to lose a few pounds in the short term – you're looking to make long-term changes that
will positively affect your health for the rest of your life. The easiest way to make exercise changes that will stick is to find activities that you actually enjoy. Consider sports like golf or tennis, or perhaps start taking a walk through your favorite park a few times a week.
3. Get a workout buddy. Not only does having a workout buddy make it more fun to workout, but it holds you accountable too. On those days when you feel like blowing off the gym or your nightly walk, you'll be more likely to suit up and show up if you have someone else counting on
you.
How to Add Strength Training to the Mix
Once you've got the cardio down it's relatively easy to add some strength training to the mix. Consider these tips to help you build a routine that works for your needs.
· Do what you're comfortable with. Too often women feel that strength training means they must push themselves and while it is important
to be willing to feel a little burn, that doesn't mean that you should get out heavy weights or go through boot-camp style routines.
· Start simple. Add wrist or ankle weights and take them out when you go for your evening walk, or simply grab a few cans of soup and
carry them with you.
These simple tips can help you get started with a exercise routine that can naturally battle the changes in your body brought on by menopause.
The Effects of Low Estrogen on Body Fat
There is a link between low estrogen levels and gains in body fat. This is due to the fact that estrogen is secreted when new fat is formed. As a result, post-menopausal women with lower estrogen levels will begin to crave fatty, sugary foods in a way they haven't in the past, and when they eat those foods the body will do its best to turn it into fat.
Estrogen Isn't the Only Hormone Post-Menopausal Women Need to Consider
When a doctor puts a woman on HRT, they're not doing it solely to combat the loss of estrogen. They're also doing it to help with a host of symptoms that can appear post-menopause, including:
· Insomnia.
· Fatigue.
· Osteoporosis.
· Hot flashes.
Each of these symptoms has been shown to be reduced through the addition of regular exercise. While some women will experience them so extremely than HRT is necessary, many can simply add exercise to their routine and get the relief they need – without the side effects that can often accompany HRT.
3 Tips for Beginning a Cardio Exercise Routine
Studies have shown that the types of exercise most likely to help with a loss of estrogen and the symptoms that come along with it are cardio and strength training. While it can be overwhelming to jump into a huge fitness routine when you're not used to it, there are actually a few simple ways to get started.
1. Add exercise gradually. Don't get caught up in the idea that you have to make a huge change overnight. Instead, add 15 minutes of cardio
every day for a few weeks. Once you're used to it, add another 10 minutes every few weeks until you get to the level you'd like to be at.
2. Make cardio fun. Remember that you're not looking to lose a few pounds in the short term – you're looking to make long-term changes that
will positively affect your health for the rest of your life. The easiest way to make exercise changes that will stick is to find activities that you actually enjoy. Consider sports like golf or tennis, or perhaps start taking a walk through your favorite park a few times a week.
3. Get a workout buddy. Not only does having a workout buddy make it more fun to workout, but it holds you accountable too. On those days when you feel like blowing off the gym or your nightly walk, you'll be more likely to suit up and show up if you have someone else counting on
you.
How to Add Strength Training to the Mix
Once you've got the cardio down it's relatively easy to add some strength training to the mix. Consider these tips to help you build a routine that works for your needs.
· Do what you're comfortable with. Too often women feel that strength training means they must push themselves and while it is important
to be willing to feel a little burn, that doesn't mean that you should get out heavy weights or go through boot-camp style routines.
· Start simple. Add wrist or ankle weights and take them out when you go for your evening walk, or simply grab a few cans of soup and
carry them with you.
These simple tips can help you get started with a exercise routine that can naturally battle the changes in your body brought on by menopause.