[youtube=http://www.youtube.com/watch?v=A65Ok9WjOdE]
30 minutes of exercise a day will keep the menopause weight away.
Evidently, this may be a dream. In fact, it turns out that you may need a lot more than 30 minutes of physical activity to maintain your desired weight.
Current guidelines specify that most folks need about 30 minutes a day for at least 5 times a week. That averages out to 150 minutes of exercise a week. However, keeping the weight off may require at least 55 minutes of moderate intensity physical activity five days week on top of normal activities, or 275 minutes a week.
Yikes! Who has time?
A recent study, published in the Archives of Internal Medicine, suggests that this amount of exercise, in combination with daily intake of about 1,200 to 1,500 calories, is important for sustaining weight loss of more than 10%. Now granted, the women in this study were overweight and obese to begin with, which is why I’m encouraging you to check out the abstract for more study details.
However, this begs the question, is the 55 minutes daily activity requirement relevant for women of normal weight?
I did a deeper dive into this issue to see if I could uncover some answers.
According to the USDA’s Dietary Guidelines for Americans 2005 (this report is published once every 10 years), adults need at least 60 to 90 minutes of daily physical activity to maintain normal weight (while, at the same time, not increasing caloric intake).
More specifically, you may need at least 60 minutes of moderate to vigorous exercise daily to stave off gradual, unhealthy body weight. 30 minutes daily can help prevent chronic diseases. To achieve optimal physical fitness, the recommendations suggest that you incorporate cardiovascular conditioning, weight training, and resistance exercise to improve strength and endurance.
Sounds daunting, doesn’t it?
I’ve asked a few physical fitness experts to weigh in on this post so be sure to check the comments section. And I’d love to hear your questions as well – this is an important dialogue.
In the meantime, guess it’s time to get moving.
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I think women approaching menopause (or any women for that matter) definitely need 2-3 days of a dedicated exercise program (some sort of weight training is ideal for women of all ages/sizes and is great for your body and bones as you get older) and a couple days of some type of cardio work. Caloric intakes vary on individual, but I think the 1200 range is too low if one is doing a lifting program. The quality of your calories will count a long way toward improving your body moreso than ‘low calories’ will. This just skims the surface but hopefully it helps a bit.
Thanks Linda that was quick!
I think 1200 is WAY to low…food is fuel, keep the “engine”roaring!
A couple of links that could be beneficial as well…..
YOUR FAT-BURNING GAME PLAN http://tinyurl.com/6cl942
Fat http://tinyurl.com/4nar3e
Thanks!
It seems to me that 60 minutes of moderate to vigorous exercise 5 days plus a week, with such a low caloric intake, would keep you losing weight not maintaining.
Did the study group incorporate weight training into their weight loss regime as well as cardio? If they lifted weights regularly, they would find their metabolism would be working far more efficiently due to their increased metabolically active tissue (muscle fibres). A higher metabolism ensures a lower body weight and easier maintenance.
If weights are not incorporated into a workout for everyone including menopausal women, you will need to spend almost twice as long in the gym achieving the same results with cardio only.
Lifting weights also encourages normal endocrine system function, the very system that slows down in preparation for menopause. Typically, weights increase serum testosterone and oestrogen levels in the body (which is a completely normal process) so why not help the body help itself?
Great post!
Thanks so much, Mark, Linda and Christine! Christine also wrote me directly and added the following:
“As a specialist musculoskeletal physiotherapist, I have seen a number of these types of studies performed and on the most part, weights are a mere afterthought. When weights are used, they’re the type your dog or cat could bench press! Don’t get me wrong, cardio is very important and I do plenty myself but life is about balance.”
I think that the points about the importance of adding weight training and also, that it’s all about balance, are critical. Thanks again Christine!
I’m almost 60 and have developed an effective program to keep body weight normal with advancing years. What’s unique about it is that it allows you to reduce the amount of time necessary to achieve weight balance. In addition to walking a couple of hours 1-3 times a week, I do 7 to 15 minutes of Body’Fit pH Fitness daily.
Thanks Liz, I think your are right on the money. I quote the Archives study also. A commentary in the same issue makes a good point. Remember the exercise can be spaced out during the day and include activities such as gardening, walking up a flight of stairs, parking away from the mall, etc. Having said that, I am a firm believer in intergrating resistance training (weights). It’s good for your bones, the extra muscle increases fat-burning metabolism. Fear of getting to look “muscular” is unrealistic. So 30 minutes of walking 3 days a week, 45 minutes of weights and stretching, an hour and a half of hard-shopping, and you have it. 🙂