Habitual
physical exercise incorporated into daily life have proven benefits in
improving many health parameters and quality of life in post-menopausal women. Multiple
studies have beneficial impact on many organs and systems.
Members of
the Spanish Menopause Society, Spanish Cardiology Society and Spanish
Federation of Sports Medicine convened to formulate the recommendations on
physical activity for older women and they also reviewed the quality of
evidence for the various possible health benefits of exercise.
The new position
statement was published in the forthcoming issue of Maturitas.
The panel
concluded that resistance and weight training improves the bone health and also
improves osteoporosis, benefits not seen by walking alone. But, walking is
preferred by many postmenopausal women. In addition, it helps maintain the
muscle mass, improves movements and flexibility.
Specific
form of exercises like Pilates improves balance and thereby reduces the risk of
fall and fractures, a major cause of morbidities in elderly.
Regular and
intense exercise has been said to improve sleep quality, reduces anxiety and depression
and decrease pain due to fibromyalgia and other chronic conditions. But it
needs to be performed regularly and over extended period of time.
Dr. Wolfgang
Kemmler of the University of Erlangen-Nuremberg in Germany told Reuters health
via email “A plethora of randomized controlled studies determined the positive
effect of 'exercise' on risk factors, diseases or complaints related to
menopause or increased age. "However, 'exercise' is a rather comprehensive
term: there are numerous variations of exercise regimen that may emphasize
speed, strength, power, endurance, or coordination."
A British
study found that women who are active 3-6 times a week, reaped cardiovascular
and cerebrovascular benefits, including protection against blood clots. Menopause is a good time of life to introduce
exercise as a part of daily routine.
He also
opined that most postmenopausal women and elderly people in Germany and US
do not do the recommended amount of exercise.
"Thus,
the critical issue is much more, whether a single multi-purpose (weekly)
exercise program conducted with reasonable exercise frequency (2-3 sessions)
and duration (45-60 min) is effective in reducing the most important
postmenopausal risk factors and complaints," he said.
The study author
Antonio Cano Sánchez quoted that "Thus,
the critical issue is much more, whether a single multi-purpose (weekly)
exercise program conducted with reasonable exercise frequency (2-3 sessions)
and duration (45-60 min) is effective in reducing the most important
postmenopausal risk factors and complaints."
He also said
that to guard against osteoporotic bone loss, a lot of muscle training and high
endurance exercise needs to be put in, but some light physical exercise may
protect against risk of falling which is as good as good bone density in the
event of fragility fracture.
A group exercise
class is very good for boosting mood, socializing and motivation to come to the
gym daily.
So, mixing
endurance, general coordination and resistance exercise is the best choice for
postmenopausal women including a balancing aspect for older or less functional
women.
The study highlights by de Guevara,
Nicolás Mendoza Ladrón et al are:
- Physical exercise is a principal strategy for preventing and treating sarcopenia and its effects by increasing muscle mass and function.
- Physical exercise improves flexibility, balance, and physical function, and corrects disability.
- Physical exercise reduces the risk of cardiovascular disease in postmenopausal women.
- Both aerobic exercise and strength exercises can partially or totally counteract the changes associated with metabolic syndrome in sedentary postmenopausal women.
- Physical exercise is inversely related to the risk of dementia and improves the cognitive function of middle-aged women.
- Physical exercise improves osteoarticular pain in postmenopausal women with fibromyalgia or breast cancer
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