Regular exercise has a remarkable effect on general well-being and the health of the body. It stimulates the lungs and blood flow (aerobic exercise), has a beneficial effect on blood clot formation and blood fat levels, lowers blood pressure and reduces the likelihood of being overweight. Brisk walking, running, swimming and cycling are all excellent choices. Recent research indicates that muscle-strengthening resistance exercises like weight training also have a favourable effect on blood fat levels.
Reassuringly for those who do not have the urge to run or swim marathons, most of the benefits for heart health occur with moderate exercise programs. You can walk for a total of six hours a week, play golf for five hours or swim for four hours to achieve the level of activity necessary to provide significant benefits for health. Unfortunately, nearly 40% of women around the age of
menopause do not get this amount of exercise, if the Melbourne Women’s Midlife Health Project is any guide. A further 15% have borderline energy expenditure levels, while just under half have good or very good weekly activity levels.
A program of regular moderate physical activity is one of the first things to consider when feeling out of sorts. In general, it is best to set a manageable target, beginning slowly and increasing the level of activity progressively. Setting too high a target can be counter-productive and may send you backwards. Sticking to an exercise plan for a couple of weeks does wonders for morale and, instead of seeking excuses to avoid exercise, you may find you can’t start your activity program soon enough. In working out an exercise plan, there are some important factors to consider.
• If you are over forty years of age or have high blood pressure, diabetes or a known heart problem, check with your doctor before you start your plan. A preliminary health check is sometimes advisable anyway, especially if you intend working up to strenuous forms of activity.
• Always warm up for at least five minutes before exercising, and cool down afterwards. Include some stretching exercises in the warm-up to reduce the risk of muscle strain.
• Never exercise if you are not feeling well. If illness interrupts your plan, resume at a lower level and build up again slowly.
• Tell your doctor about any symptoms you experience during exercise, particularly chest discomfort or undue dizziness.
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