Saturday, August 20, 2011

Menopause Perimenopause and Women Fitness Routines

Perimenopause is the phase a woman's body typically goes through before menopause. Symptoms may vary and can occur over a number of years, including menstrual irregularity, bone loss and mood changes. With regular exercise, such as aerobic activity like jogging, you can diminish the effects of perimenopause and promote greater health, vitality and general well-being.
Perimenopause and Menopause
Although related, perimenopause and menopause are different phases a woman's body goes through as she ages. Perimenopause is the precursor to menopause, and symptoms typically occur between ages 40 and 50 but may begin much earlier. A woman can experience perimenopause symptoms for a number of years as her body gradually shifts from regular menstruation cycles to infertility, or menopause, according to You have not reached menopause until you've gone at least 12 consecutive months without a menstrual cycle.
Significant changes with menopause that can lead to health problems such as bone and muscle loss, and many of these changes begin during perimenopause due to the gradual decline of estrogen. However, a healthy lifestyle that includes regular exercise such as jogging can help relieve premenopausal symptoms and prevent health problems typically associated with the onset of menopause.
Aerobic Exercise
Any type of weight-bearing exercise helps build muscle and bone mass and a well-rounded and regular fitness, including aerobic exercise such as jogging, can help reduce many of the other symptoms associated with perimenopause, such as weight gain, moodiness and anxiety. It's important for everyone to incorporate a variety of exercises into their workout routines, but it's especially crucial for women going through perimenopause to include daily aerobic exercise activity such as jogging in their daily schedules. Regular jogging may even help eliminate some perimenopause symptoms, and the National Institute of Aging recommends exercising aerobically at least three times a week.
Bone Loss and Jogging
Jogging can strengthen bones and muscles, which can prevent related injuries and diseases. Bone loss is a major concern for women with perimenopause because there's a direct correlation between estrogen decline and the development of osteoporosis, according to the Cleveland Clinic. Lack of estrogen in the body causes bones to deteriorate much faster than they are able to rebuild, says the clinic. Simultaneously, people over the age of 40 tend to naturally lose bone and muscle mass, according to However, weight-bearing exercise such as jogging can considerably improve both bone and muscle strength and health, regardless of your age.
Mood and Jogging
Regular exercise such as jogging can help with other symptoms associated with perimenopause, such as anxiety and depression. Aerobic exercise including jogging provides both psychological and physical benefits and can help improve mood and general health, according to When you jog, your body naturally releases "feel-good" chemicals in the brain such as endorphins, which help to elevate mood and balance mood fluctuations. At the same time, immune system chemicals are reduced that are known to increase depression, says the website. Further, jogging can also promote psychological and emotional well-being because it gives women a way to cope with stress and helps them gain more self-confidence.