Exercise does wonderful things for people of every age. Many exercise benefits are especially helpful to women as they navigate the transitions typical of midlife journeys -- transitions that involve changing hormone levels, changing bodies and changing lifestyles.
Helps prevent midlife weight gain
Many people notice a steady weight gain during their midlife years. While some experts believe this weight gain may be caused in part by hormonal changes, others argue it is most likely due to a decreasing amount of muscle tissue, which in turn causes a decline in the number of calories you burn each day.
Why do we lose muscle tissue over the years? While some of this loss is part of the aging process, more may be attributed to inactivity. Remember the "use it or lose it" rule? Studies show that women who stay active throughout midlife have similar amounts of muscle tissue, similar metabolic rates and little midlife weight gain when compared to younger women. In other words, if you keep using those muscles, you will hold on to more of your muscle tissue as you age.
Whether you wish to prevent or reverse midlife weight gain, the answer is that old familiar refrain: exercise regularly and eat a healthful diet.
Improves sleep and lifts fatigue
Many midlife women complain of trouble sleeping and daytime fatigue. While exercise may not prevent night sweats and hot flashes, it can improve sleep quality and daytime energy levels.
Helps prevent and treat depression
Although depression is no more common during midlife than at any other time of a woman's life, women do seek treatment for depression twice as often as men. Many symptoms of depression, such as muscle and joint pains, irritability, fatigue, changes in appetite and changes in sleeping habits, may be related to sleep disturbances. Midlife mood changes may also be related to changes in brain chemistry that occur with aging. Depression sometimes develops in response to loss, for example the death or illness of close friends and family members. In some cases, midlife depression is related to changing self-concept and life roles, as in the "empty nest" syndrome when women miss mothering their children who have grown up and left home. Whatever the cause, exercise combined with appropriate therapy helps relieve depression and its symptoms.
Boosts self-confidence
Exercise helps you look and feel your best at any age. Many midlife women get a tremendous boost in self-confidence after starting an exercise program.
Slows bone loss
A woman's bone density begins to decline even before her midlife years, and this loss accelerates after menopause. All forms of exercise offer some protection against bone loss.
Helps prevent chronic health problems
Many health concerns become more of a reality in midlife. Fortunately, regular physical activity helps to prevent or delay the onset of a number of common chronic health conditions, including high blood pressure, Type II diabetes and artery disease.
What type of exercise program is best?
An exercise program you can stick to is the best one to start. You may wish to work with a personal trainer to be sure your exercise program addresses your particular health concerns, fitness goals and lifestyle. Exercise aerobically and perform strength-training exercises. Stretch after your workouts to maintain flexibility. Most important, find activities you enjoy and have fun!
Thursday
Sunday
Frozen Foods for Summer Running
TREAT YOURSELF
Refuel and rehydrate with homemade frozen pops.
By Liz Applegate Ph.D.
Runner's World
Running in the heat can be draining. Frozen sweets are a happy solution to the problem of refueling and rehydrating: They're refreshing, and they can provide carbs, protein, antioxidants, and vitamins. The frozen dessert aisle doesn't always have the healthiest choices, though, so make your own and customize each to your taste.
FRO-YO POPS
In a blender, whirl together one cup plain or flavored kefir, one cup mixed summer fruit (try berries, peaches, and plums), and one tablespoon honey. Pour into molds—I like Tovolo's shooting star pop molds, which have a fun retro shape ($12 at surlatable.com).Freeze for three hours.
YOU GET: Kefir provides calcium, protein, and probiotics, which can boost immune health. The fruit is loaded with antioxidants that aid in muscle recovery.
BANANA POPS
Dip a peeled banana in fruit-flavored yogurt; roll it in chopped almonds on wax paper. Insert a Popsicle stick in an end. Wrap in wax paper. Freeze three hours.
YOU GET: Potassium in the bananas helps with fluid recovery postexercise. Vitamin E-rich almonds work as an antioxidant, lessening muscle soreness.
FRUIT POPS
Blend together one cup of 100 percent juice (try a mix, such as pineapple, orange, and cranberry) with one cup of fruit chunks or slices (with any edible peel still on), such as peaches, mango, and strawberries. Pour into pop molds and freeze for three hours.
YOU GET: The fruit and juices provide re-energizing carbohydrates, potassium, and an array of antioxidants, including anthocyanins, which are found in red and purple fruits and help protect muscle cells.
PUDDING-PLUS POPS
Empty three cartons of low-fat or fat-free pudding snack cups into a blender; then add one cup of your favorite fruit and blend to make a creamy combination. Try banana with chocolate pudding, or blueberries with vanilla pudding. Spoon into pop molds and freeze.
YOU GET: The low-fat pudding provides a dose of calcium and protein, which speeds recovery from workouts, while the fruit packs antioxidants and carbohydrates to help refuel muscles.
A Little Less Sinful
Lower-calorie, lower-fat options for every craving
CONE—Go for The Skinny Cow Ice Cream Cone (150 calories, 3 g fat) instead of a Nestle Drumstick (290 calories, 16 g fat).
CHOCOLATE—Go for a Fudgsicle (60 calories, 1.5 g fat) instead of a Klondike Bar (250 calories, 14 g fat).
FRUIT—Go for Julie's Organic Sorbet Blackberry Bar (60 calories, 0 g fat) instead of a Creamsicle (70 calories, 1 g fat).
SANDWICH—Go for a Klondike Slim-a-Bear Vanilla Sandwich (100 calories, 1.5 g fat) instead of an Entenmann's Brownie Sundae Sandwich (320 calories, 14 g fat).
Refuel and rehydrate with homemade frozen pops.
By Liz Applegate Ph.D.
Runner's World
Running in the heat can be draining. Frozen sweets are a happy solution to the problem of refueling and rehydrating: They're refreshing, and they can provide carbs, protein, antioxidants, and vitamins. The frozen dessert aisle doesn't always have the healthiest choices, though, so make your own and customize each to your taste.
FRO-YO POPS
In a blender, whirl together one cup plain or flavored kefir, one cup mixed summer fruit (try berries, peaches, and plums), and one tablespoon honey. Pour into molds—I like Tovolo's shooting star pop molds, which have a fun retro shape ($12 at surlatable.com).Freeze for three hours.
YOU GET: Kefir provides calcium, protein, and probiotics, which can boost immune health. The fruit is loaded with antioxidants that aid in muscle recovery.
BANANA POPS
Dip a peeled banana in fruit-flavored yogurt; roll it in chopped almonds on wax paper. Insert a Popsicle stick in an end. Wrap in wax paper. Freeze three hours.
YOU GET: Potassium in the bananas helps with fluid recovery postexercise. Vitamin E-rich almonds work as an antioxidant, lessening muscle soreness.
FRUIT POPS
Blend together one cup of 100 percent juice (try a mix, such as pineapple, orange, and cranberry) with one cup of fruit chunks or slices (with any edible peel still on), such as peaches, mango, and strawberries. Pour into pop molds and freeze for three hours.
YOU GET: The fruit and juices provide re-energizing carbohydrates, potassium, and an array of antioxidants, including anthocyanins, which are found in red and purple fruits and help protect muscle cells.
PUDDING-PLUS POPS
Empty three cartons of low-fat or fat-free pudding snack cups into a blender; then add one cup of your favorite fruit and blend to make a creamy combination. Try banana with chocolate pudding, or blueberries with vanilla pudding. Spoon into pop molds and freeze.
YOU GET: The low-fat pudding provides a dose of calcium and protein, which speeds recovery from workouts, while the fruit packs antioxidants and carbohydrates to help refuel muscles.
A Little Less Sinful
Lower-calorie, lower-fat options for every craving
CONE—Go for The Skinny Cow Ice Cream Cone (150 calories, 3 g fat) instead of a Nestle Drumstick (290 calories, 16 g fat).
CHOCOLATE—Go for a Fudgsicle (60 calories, 1.5 g fat) instead of a Klondike Bar (250 calories, 14 g fat).
FRUIT—Go for Julie's Organic Sorbet Blackberry Bar (60 calories, 0 g fat) instead of a Creamsicle (70 calories, 1 g fat).
SANDWICH—Go for a Klondike Slim-a-Bear Vanilla Sandwich (100 calories, 1.5 g fat) instead of an Entenmann's Brownie Sundae Sandwich (320 calories, 14 g fat).
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