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BENEFITS OF EXERCISE AND SEX AT MENOPAUSE: EMOTIONS, BONE HEALTH
It’s hard to exaggerate the benefits of regular exercise, it really is. And the older you get, the more important exercise is for your health. It has a direct impact on the way you feel and look as well as on your bone strength, your heart function and your hormones. Regular exercise appears to be linked to a lower risk of breast cancer and a higher tolerance of stress and it is absolutely vital for any woman who wants to keep a youthful figure, a good skin and a general zest for life.
Your emotions
Exercise releases brain chemicals called endorphins which help us to feel happier, more alert and calmer. Just exercise on its own has been shown to have a dramatic positive effect on people suffering from depression, stress, anxiety and insomnia and it is now often recommended as part of the treatment for these problems.
Your bone health
Weight bearing and weight training help maintain bone density through the menopause and prevent osteoporosis. Weight-bearing exercises include brisk walking, running, tennis, badminton, stair climbing and aerobics – any activity that puts stress on your bones. Women, who have allowed themselves to become inactive, are at risk of fractures later on in life. It is definitely a case of ‘use it or lose it’. Our bodily functions are very logical. Astronauts lose bone density in the weightlessness of space where there is no pressure on their bones. The same principle applies to the rest of us. If we make the demands on our body to provide us with good strong bones, bone density will be maintained or increased. When the bones are put under stress and their strength is in demand, the body will draw osteoblasts (bone builders) to those areas which need building up. If we become inactive and make no demands on our bones, we are compromising our bone health.
The impact of exercise on bone has been dramatically illustrated by research that examined the difference in bone density between the two arms of professional tennis players. The bones of the racket-holding arm which does most of the work can be over a third denser than the other one.1 Several studies have shown that weight-bearing exercise helps women maintain or increase their bone density through and beyond the menopause.2 At the same time we have to be careful about putting too much strain on our joints. A recent study reported in the Journal of Arthritis and Rheumatism compared former first-class athletes with a group of ordinary woman with an average age of fifty-two. The researchers, from St Thomas’s Hospital, London, were looking at the difference in osteoporosis between the two groups and the rate of osteoarthritis (wear and tear on the joints). The former athletes had 15 per cent stronger bones than the other women but a greater risk of osteoarthritis. Clearly the answer is to find forms of exercise that put demands on the bones but avoid too much pressure on joints. The recommendation of the St Thomas’s team was that we should have an hour’s weight-bearing exercise a week, or two hours of walking spread out over a week if we don’t want to go to the gym. The researchers felt there were benefits from short bursts of activity, such as running for ten minutes, as long as it was done every day.
Because our lifestyles have changed we need to make an effort to get enough of the right kind of exercise. In my mother’s generation, exercise came naturally as part of the everyday routine. Both my father and mother would walk a few miles to work and back each day. After my sister and I were born, my mother would walk to get fresh vegetables and groceries each day and carry them back. Washing was done weekly by hand and involved a lot of scrubbing and wringing out of clothes (strengthening the back and the wrists). Every job required more effort and was physically demanding. What do I do? I put the family’s clothes in the washing machine, turn it on and then take the clothes out. I drive the car to the shops once a week to pick up the shopping. In order for me to keep active, exercise needs to be a conscious part of my life. I deliberately choose to walk up stairs instead of taking the lift, I walk up escalators, I run up the stairs at home, I park the car further away from the shops and have to walk (except when doing the weekly shop!). None of us would want to go back to the days when the household jobs took so much more hard physical effort, but we have to find some way of making up for the lack of everyday exercise in our lives.
Exercise isn’t just important for our bone health. It also helps keep our reflexes sharp and improves our coordination. Many fractures happen because someone falls or misses a step. If you keep yourself flexible, have good reflexes and coordination, you may save yourself falling in the first place. As we get older our range of movement becomes limited unless we make the effort through exercise to maintain it. Exercise also helps build up our muscles – and strong muscles act as the first line of defence when we have an accident, shielding our bones from the impact.
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