Many women experience changes to their weight during the perimenopause and after menopause.
Menopause doesn't cause women to gain weight, but it can cause body fat to shift from the hips to the abdomen due to the decrease in oestrogen levels. Weight gain around the stomach is not healthy. It can increase blood pressure and blood fat, and can increase the risk of high blood pressure, diabetes, cardiovascular disease, dementia and some cancers. Maintaining a healthy weight and fitness at this time of life is very important to help reduce the risk of chronic disease.
What causes weight gain post menopause?
The main causes of weight gain at this time are likely to be:
decreasing activity levels
less muscle mass and slowing metabolism
How much physical activity is enough?
The Australian National Physical Activity Guidelines for adults recommends a minimum of 30 minutes of moderate activity , in a minimum of 10 minute blocks, on most days of the week to benefit your health. For added fitness gains you can complete 20 minutes of vigorous activity at least 3 times per week
How to prevent post menopause weight gain?
This is movements that cause a small increase in your breathing and heart rate – but you should still be able to talk. A walk, mowing the lawn and even vacuuming are examples of moderate activity.
This activity should be enough to make you 'huff and puff'. This is recommended for those who are able, and wish to achieve further health and fitness benefits. Aerobics, competitive sports and running are examples of vigorous activity.
Our physiotherapists are experts in exercise prescription, especially if you have a medical condition, are overweight, are pregnant, over 40 years of age or have not exercised regularly for a long time. Our Physiotherapists will be able to design a tailored exercise program targeted towards your goals and suited to your individual needs.
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Melbourne Sports Physiotherapy
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