Archive for the ‘meopause’ Category

Seniors Week March 17th – 24th @ Coffs Coast Health Club

March 11, 2014

Coffs Coast Health Club Seniors & BoomersWhats On During Seniors Week at Coffs Coast Health Club

This is our 5th year being involved in NSW Seniors Week celebrations.
Coffs Coast Health Club has over 200 senior/baby boomers members who actively use the health club.  During Seniors Week 2014 we will be offering:

FREE access to all new Seniors from 17th-24th March to try a class or other activities provided:

  • a mini seated massage,    a health check,   a morning tea, a seminar,   a discounted Seniors First and/or CPR aid course,   membership discounts

FREE entry into our Seniors Week Raffle to win 3 months membership and a 60 minute massage. One ticket per person can be collected during week from Reception.  Raffle will be drawn at the Seminar – be there to win!

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Timetable of Activities (enquire at reception for massage and health check times):

  • Mon 8.00am Baby Boomers Fit Strong Class
  • Tue 8.00am   Baby Boomers Circuit Class
  • Wed 8.00am Baby Boomers Fit Strong Class
  • Wed 9.30am Seniors Morning Tea
    Venue: JJs Lagoon Cafe, Sawtell Nursery, Hogbin Drive Pls book at reception
  • Thu 8.00am   Baby Boomers Circuit Class
  • Thu 9.30am    Actively Ageing Seminar with very actively ageing Baby Boomer Jacqui Jarratt
    Venue:  next door to Coffs Coast Health Club at the Sports Club
  • Fri 8.00am     Baby Boomers Core Flex Class
  • Fri 12noon     Discounted Senior First Aid and/or CPR course
    Venue:  Coffs Coast Health Club Group Exercise Room ( Pls book and pay at reception)

Call Jacqui on 66586222 for more information!
Invite your neighbours, acquaintances and friends to

Live Life! at Coffs Coast Health Club
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http://www.nswseniorsweek.com.au/home

Menopause, Weight Gain, & Exercise Tips

March 2, 2014

ladyMenopause and weight gain. Do they always have to go hand in hand? It may seem that way, especially because gaining weight is so common after menopause. In fact, about 30% of women aged 50 to 59 are not just overweight, but obese. Here’s what you need to know about the risks of weight gain and how exercise can help you lose weight and keep it off after menopause.

The Risks of Weight Gain After Menopause

Many of the risks of weight gain are well known: high blood pressure, heart disease, and diabetes, to name a few. Extra fat at your waistline increases these risks still more. Unfortunately, a bigger waistline is more likely after menopause. If you now have a waist measurement of more than 35 inches — it’s time to take steps to reverse this trend.

Why Weight Gain Often Occurs After Menopause

What is it about menopause that makes it so challenging to keep off the weight? It is likely a combination of factors related to menopause and aging.

The impact of estrogen. In animal studies, estrogen appears to help regulate body weight. With lower estrogen levels, lab animals tend to eat more and be less physically active. Reduced estrogen may also lower metabolic rate, the rate at which the body converts stored energy into working energy. It is possible the same thing happens with women when estrogen levels decrease after menopause. In fact, some evidence suggests that estrogen hormone therapy increases a woman’s resting metabolic rate. This might help slow weight gain. Lack of estrogen may also cause the body to use starches and glucose less effectively (insulin resistance), thus increasing fat storage and making it more difficult to lose weight.

Other age-related factors. As women age, many other changes occur that contribute to weight gain. For example:

  • You are less likely to exercise. In fact, 60% of adults are not active enough and this increases with age.
  • You lose muscle mass, which decreases your resting metabolism, making it easier to gain weight.
  • Your aerobic capacity declines. This is the rate at which you can use up energy during exercise. To use the same energy as in the past and achieve weight loss, you may need to increase the amount of time and intensity you’re exercising, no matter what your past activity levels were.

How Exercise Helps With Weight After Menopause

Exercise is effective at influencing the levels of total body fat and abdominal fat. The more active you are, the less weight you are likely to gain. A National Institutes of Health review showed that people who participated in aerobic activities every day for 10 or more minutes had 6 fewer inches around the waistline compared to people who did not exercise. And, exercising while you’re in the process of losing weight — as well as after you’ve lost it — may be critical to maintaining weight loss.

Other Benefits of Exercise After Menopause

It’s also good to remember that exercise has many benefits separate from weight loss and fitness. The list of exercise benefits is too long to include, but here are a few benefits that are especially helpful after menopause. Exercise helps:

  • Lower risk of osteoporosis
  • Reduce risk of metabolic syndrome, heart attack, and other cardiovascular diseases
  • Improves insulin resistance
  • Keep joints and muscles strong
  • Maintain good bowel function
  • Relieve depression and anxiety
  • Improve overall health

 

Good Exercise Choices After Menopause

Which types of exercise can best help you lose and maintain weight after menopause?

  • Strength training or a weight resistance exercise program helps build muscle mass and improve metabolism. Strength training also helps maintain bone mass. Because you lose muscle mass as you age, add this to your workouts, if you haven’t before. Try doing this two or three times a week. Examples of strength training include weight machines, dumbbells, exercise bands, yoga, and gardening.
  • Low-impact aerobics increases heart and respiratory rates. Walking is one of the best choices because you can do it anywhere, anytime. Other examples of aerobic exercises include swimming, cycling, aerobics, tennis, and dance. Exercise moderately for at least 30 minutes most, if not all, days of the week.
  • Whenever you can, add activity to your day. Wash the car, play hide and seek with your grandchildren, get in a game of ping pong.

 

Other Exercise Tips for Ensuring Success

Before you begin exercising:

  • Talk to your doctor about a new exercise program. Choose activities you enjoy so you’ll stick with your workouts.
  • Find an exercise partner to help you stay motivated.
  • Buy supportive shoes — the right ones for your activity.
  • Pick a start date and start.

After you begin exercising:

  • Allow at least 10 minutes to warm up before starting to exercise rigorously. To do this, choose an activity that gently works major muscles.
  • Before you work out, stretch the muscles that will absorb most of the shock of your exercise routine.
  • Stop, and let your doctor know if you experience any new pain while exercising.
  • Gradually increase the distance, length, or intensity of your workout.
  • Mix it up. Do different exercises to keep from getting bored and keep your body challenged.

For the best fitness results, combine your exercise efforts with good nutrition. Here are just a few tips:

  • Choose whole grains, fruits, vegetables, and lean protein.
  • Stay away from processed foods.
  • Keep a food diary or explore programs for your computer or apps for your cellphone to help you monitor your caloric intake.
  • Don’t eat too late in the evening.
  • When you eat out, take half the serving home.
  • Eat smaller amounts, but more often.

This article was sourced from: http://www.webmd.com/menopause/guide/menopause-weight-gain-and-exercise-tips