Fitness Tips for Menopause

Regular Physical Activity

Women tend to lose muscle mass and gain abdominal fat during and after menopause. Regular physical activity can help prevent weight gain, slow bone loss, and reduce the risk for developing cardiovascular disease and type 2 diabetes. Begin with stretching exercises. Incorporate at least 30 minutes of physical activity in your day. Alternate aerobic exercises such as walking with yoga. Consider strength training with hand-held weights or resistance bands to strengthen muscles and burn calories. Photo: Getty Images

Reverse Your Meals

The decline in metabolic rate associated with aging contributes to menopausal weight gain. Try reversing your meals. Portion your daily caloric intake to include more at breakfast, less at lunch and the least at dinner. Consume more of your daily caloric intake during the time of day when you can burn more calories with physical activity. Photo: Getty Images

Pay Attention to Portions

What you eat is as important as how much you eat. Avoid over-sized portions. Your portions should be no larger than your fist. Pay attention to serving size and the number of calories per serving. Make half of your dinner plate fruits and vegetables. Photo: Getty Images

Make Wise Food Choices

Select fresh or frozen fruits, vegetables, meats and seafood. Avoid or limit processed foods, fast food and junk food. Add low fat sources of protein, such as beans, legumes and tofu, to your diet. Make half of the grains in your diet whole grains. Limit the amount of saturated fat, sodium and sugar. Increase the amount of dietary fiber. Photo: Getty Images

Balancing Mood Swings

For some women, menopause can be an emotional roller coaster ride. Mood swings can be overwhelming for women and their family members. Develop a positive attitude, learn to manage stress in a positive way, get enough sleep, stay physically active and eat a healthy diet. Join a support group for menopausal women. This is a good way to socialize while sharing information and feelings. Photo: Getty Images