The Importance Of Fitness During Menopause

By: Susan Megge

Did you know that a regular fitness or exercise routine plays a major role in reducing the symptoms of menopause? One particular symptom of menopause is weight gain, which, unfortunately seems to develop just as a woman finally reaches a point in her life when she's mature and self-confident, and then the fat starts piling on. This weight gain is quite common and the result of declining hormone levels which causes the metabolism to slow down significantly, even in pre-menopausal women.

The majority of women will especially notice an increased amount of fat deposition around their mid-section, which plays a significant role in contributing to heart disease, the number one killer of middle-aged and older women. Not to worry; this weight can be managed quite easily by simply getting into a regular fitness and exercise routine. Fitness and consistent activity really are the keys to decreasing weight and avoiding the pitfalls of aging. By committing to a regular exercise routine, one which includes weight bearing exercises, women will change the muscle-to-fat ratio, enabling them to increase their metabolic rate and burn calories, even at rest.

In addition to weight gain, women in their thirties begin to lose bone mass at a rate of approximately 1% per year and that rate increases to 2%-3% per year after menopause. Studies have shown that exercise can actually increase a woman's bone density, thus reducing the risk of osteoporosis and the incidence of falls and bone fractures associated with osteoporosis. Unfortunately, osteoporosis often goes undetected until bone fractures occur, but by taking preventative measures, such as getting into a regular fitness routine, women can indeed reduce this risk.

Exercise and fitness can also be beneficial in reducing the incidence of hot flashes, a common symptom of menopause. Hot flashes can contribute to impaired sleep patterns and a decreased energy level. Additionally, hot flashes can also affect one's overall mood, which has the potential to negatively affect both personal and professional relationships. While oestrogen replacement therapy has been shown to decrease these symptoms, for many women a regular exercise routine appears to be a very viable alternative.

Simply stated, making fitness and exercise a priority will benefit most women who are approaching or experiencing menopause, and the positive results, both physically and emotionally, are well worth the extra time required to begin and continue a regular exercise routine. It's easy to make excuses to not make time to ensure that fitness is a priority, but it's crucial to understand that being regularly active will lead to overall good health now and in the future. The only results you'll see from your added physical activity will be those that are very beneficial to you and those you love.

About The Author: Susan Megge founded http://www.40isbeautiful.com to assist women with issues related to menopause, such as weight gain, hot flashes, mood swings, etc. Susan Megge is the author of "Being Beautiful Beyond 40", a book dedicated to give women the confidence and inspiration to experience menopause with minimal symptoms and learn to embrace these years.

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Senior Fitness Exercise - Fitness And Exercise For Your Later Years

For people over 40, and especially over 50, fitness becomes an important consideration if they wish to remain healthy and independent. Four types of exercises are recommended for complete fitness. As with anything regarding your health, you should consult with your doctor before taking on any strenuous activity.

The four recommended types of exercises are: strength, balance, stretching and endurance, and each serves a specific purpose in maintaining a healthy, fit lifestyle for seniors over fifty. Strength exercises build up muscles, increases metabolism, and this as you know will keep both your weight and your blood sugar in check. A double bonus.

Balance exercises take care of your leg muscles, building them up. This is important for seniors because it prevents falls. No more need to cry out, "I've fallen and I can't get up!" Wouldn't that be nice? Stretching exercises helps you be more active during your later years. Let's face it. Being a senior doesn't have to mean planting your bottom on the porch rocking chair, fading away in your twilight years.

Finally, endurance exercises are what most people can and probably are doing on a family regular basis. Things like walking, jogging, swimming, and biking. Really anything that acts your heart racing and your breathing deeper for a while. But here, it's important to understand that you shouldn't jump right in to endurance exercises. Gradual is the key word here. Work your way up to a desired level of activity. I recommend starting with 5 minutes of endurance activity when you first start, then move up from there. Again, especially here, it is good to talk with your doctor first.

More than 30% of Americans over the age of 55 have indicated that walking is the primary activity of choice. This is followed , in order of importance, by - swimming, fishing, bike riding, camping, golf, bowling, using exercise equipment, hiking, hunting, aerobics exercises, calisthenics, jogging, and finally tennis. It is interesting to note that women choose more fitness-related activities like swimming and aerobics, while the men, in keeping with the tradition of the race, bind themselves gravitating toward the outdoor exercising, like hunting, camping and fishing.

Regular physical activity. Why is it so important? - not just throughout one lives, but as we get older, why does it become more important than ever? There are several reasons for its importance in our senior lives. It helps the body maintain, repair and improve itself. Think of physical fitness in the same sense as you would fine-tuning car engines. With physical fitness, your "engine" (your body) can perform at its optimum levels.

The best thing about physical fitness is that anyone can do it, at any age, even those people with illnesses and disabilities. Of course, these latter people would need to check with their doctors first, and would probably only be able to handle physical fitness activities in moderation, but it's a start. Regularly active people are also known to suffer less from bone fractures and other accidents which often plagues seniors.

To be effective, physical exercise needs to become a matured part of your daily life, like waking up in the morning and taking a shower. Once you commit to it, stick with it and your golden years will be filled with memorable activities. It is not hard to maintain the perfect body, or even acquire it beyond the age of 40. Learn more about Senior Fitness Exercise, and maintaining optimum health beyond your younger years with Fit Over 40.

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A better night's sleep

How did you sleep last night? If you are like one third of adults in the United States suffering from insomnia, chances are you did not get the restful night's sleep you needed. The most popular treatments for insomnia are prescription drugs and supplements. Before rushing to the pharmacist, consider drinking CherryPharm; a proprietary all-natural tart cherry juice blend based on the proven health benefits of cherries. A double-blind study conducted by University of Rochester Medical Center showed CherryPharm to be effective in:

· Decreasing the amount of time it took for adults to fall asleep (Sleep Latency)
· Decreasing the time spent awake after falling asleep (Wake After Sleep Onset)

Cherries contain a naturally occurring amount of melatonin, the sleep regulating hormone that is produced by the brain’s pineal gland. CherryPharm contains two servings of cherries in each 8 ounce bottle and maintains the sweet tart cherry taste.

“This clinical trial suggests that CherryPharm, a natural juice, improves sleep in individuals with insomnia. Given the side effects of some prescription medications, it is encouraging to have a natural product as an alternative,” states Dr. Wilfred Pigeon of the University of Rochester Medical Center and principal investigator on the study.

The American Academy of Sleep suggests behavioral modifications and adding melatonin to your diet, as well. Forty percent of the population is taking at least one prescription drug a day and negative side effects of prescribed sleep aids, most notably reports of individuals driving and eating while sleeping, are increasing. Available year round with 50 whole tart cherries in every bottle, CherryPharm is a safe, natural way to treat insomnia.

CherryPharm also retains maximum cherry Phyto-Nutrients, making it higher in antioxidant ORAC units than other leading antioxidant drinks. Previous clinical trials conducted at the University of Vermont proved CherryPharm reduces strength loss, lessens pain and speeds recovery in athletes. Recently made available at Wegmans Food Markets in New Jersey, CherryPharm is also available for purchase online in 24-bottle cases for $48 or in 8-bottle packs for $20.

Please be in touch if you have any questions or would like to schedule an interview with CherryPharm CEO & Founder, John Davey.

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