Exercising before Menopause may be Critical: Study
As women approach menopause, they may experience a range of physical and emotional changes that can impact their overall health. One of the most significant concerns is the risk of heart disease, which increases significantly during this transitional phase. A recent study published in the American Journal of Physiology has shed new light on the importance of exercising before menopause, highlighting that starting regular physical activity during perimenopause may offer greater protection for heart and vascular health.
The study, which analyzed data from over 2,000 women, found that those who started exercising during perimenopause experienced a significant reduction in cardiovascular risk factors, including blood pressure, cholesterol levels, and blood vessel stiffness. These findings suggest that exercising during this critical window may be a key strategy for women to gain long-term cardiovascular benefits.
So, what is perimenopause, and why is it such a critical window for exercise? Perimenopause is the transitional phase leading up to menopause, characterized by a decline in estrogen levels. During this time, women may experience a range of symptoms, including hot flashes, mood swings, and sleep disturbances. While these symptoms can be challenging to manage, they also present an opportunity for women to take control of their health and make positive lifestyle changes.
The researchers behind the study believe that the fluctuations in estrogen levels during perimenopause may make it a critical window for exercise. Estrogen has been shown to have a protective effect on the cardiovascular system, and as levels decline, women may be more susceptible to cardiovascular disease. By starting regular exercise during this period, women may be able to offset the negative effects of declining estrogen levels and reduce their risk of heart disease.
But what types of exercise are most beneficial during this critical window? The study found that a combination of aerobic exercise, such as brisk walking or cycling, and resistance training, such as weightlifting or bodyweight exercises, was most effective in reducing cardiovascular risk factors. This is consistent with previous research, which has shown that a well-rounded exercise routine that incorporates both cardiovascular and strength-training exercises can have a significant impact on cardiovascular health.
So, what are the implications of this study for women approaching menopause? The findings suggest that exercising regularly before menopause may be a critical strategy for women to gain long-term cardiovascular benefits. By starting a regular exercise routine during perimenopause, women may be able to reduce their risk of heart disease, improve their overall health, and increase their quality of life.
But what if women have already missed this window? Is it too late to start exercising and reap the benefits? The study’s lead author believes that the benefits of exercise are never too late to start. While it may be more challenging to make significant changes to cardiovascular risk factors later in life, regular exercise can still have a positive impact on overall health and well-being.
In addition to the cardiovascular benefits, exercise has been shown to have a range of other benefits for women approaching menopause. Regular physical activity can help alleviate symptoms such as hot flashes and mood swings, improve sleep quality, and enhance bone density. Exercise has also been shown to have a positive impact on mental health, reducing the risk of depression and anxiety.
So, what can women do to incorporate exercise into their daily routine? The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week. Additionally, incorporating strength-training exercises, such as weightlifting or bodyweight exercises, two to three times per week can help improve overall health and reduce cardiovascular risk factors.
In conclusion, the study highlights the critical importance of exercising before menopause. By starting regular physical activity during perimenopause, women may be able to reduce their risk of heart disease, improve their overall health, and increase their quality of life. While the benefits of exercise are never too late to start, the study suggests that exercising during this critical window may offer greater protection for heart and vascular health.
Source:
https://thepfc.club/blogs/news/is-there-a-golden-hour-for-exercise-in-women
