Early Menopause - Physical Activity

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Physical Activity

Woman walking dog In the past 10 years or so, health experts have been warning us about our inactive lifestyles. There has been a worrying increase in the number of people carrying excess weight and those of us who could be called obese. These days, we rely so much on remote controls, lifts, cars and email that much of our physical activity is restricted by the office chair, the car driver’s seat and television. More than ever, it’s time to get moving again.

Baby steps

Making changes to long-held habits and starting an activity program can seem challenging, unpleasant and, as a result, be short lived. But it’s often because we mistakenly do too much all at once.

Here’s a vital tip: choose an activity you enjoy and a goal you know is achievable, do small amounts to start with and work up from there.

How much activity do I need to do each day?

Walking is safe and cheap, almost everyone can do it and it’s wonderfully effective. Thirty minutes of walking each day – enough to make you puff a little – will give you immediate health benefits. Once this is easy for you, change the pace and length of your walk or add a mix of activities. Bike riding, swimming and exercises with weights are of great benefit, while classes in pilates and yoga will work on your strength and flexibility. Exercising with friends is a great way to keep you going. Next time you catch up with them, go for a walk rather than sit down and chat.

Activity at home

That’s okay, there’s plenty you can do in your own home: a skipping rope, exercise ball and small hand weights are easy to use at home. Even walking up and down the driveway for 10 minutes three times a day will do you the world of good. Contact your local council or community health centre for information on low-cost exercise classes and remember, if you haven’t been physically active in a while, or if you’re on medication, speak to your health practitioner before you start getting active again.

Do I need special equipment?

To get started, all you need is a good pair of training shoes and comfortable clothes. Take a water bottle and always wear a hat and sunscreen in summer.

A word on smoking

Will quitting smoking reduce my risk of getting sick later in life or is the damage done?

Provided diseases are not already present, after 12 months without smoking your increased risk of dying from heart disease is half that of a continuing smoker. Stopping smoking reduces the incidence and progression of lung disease and after 10 years your risk of lung cancer is less than half that of a continuing smoker. After 15 years your risk of heart attack and stroke is almost the same as that of a person who has never smoked.

Will I gain weight if I quit smoking?

Quitting smoking is challenging because nicotine is addictive. Many women smoke because they think it will keep their weight down, but often those who smoke are less active.

A program of healthy eating with some regular walking should avoid weight gain when you quit and, best of all, improve your overall wellbeing. See Giving up smoking