Getting fit after menopause? I still have muscle but I need to shred. Should I up my cardio? I just don’t wanna loose my muscle. Any advice is appreciated.

A: Maintaining and building muscle while losing fat can be more challenging after menopause due to hormonal changes, but it’s definitely achievable with the right approach. Here are several tips based on fitness and health experts’ advice:

• 1. Balanced Workouts:

     • A blend of cardiovascular, strength training, and flexibility exercises is essential. Cardio is important for heart health and fat burning, but don’t overlook strength training which is crucial for maintaining and building muscle mass.

  2. Strength Training:

     • Focus on resistance and strength training exercises to maintain muscle mass and even build more muscle. Aim for at least two strength training sessions per week, targeting all the major muscle groups.

  3. Aerobic Exercise:

     • Incorporating some form of aerobic exercise or cardio is important for burning fat and improving cardiovascular health. However, too much cardio can potentially lead to muscle loss. You might want to consider high-intensity interval training (HIIT) which can be effective for fat loss without sacrificing muscle.

  4. Nutrition:

     • Eating a balanced diet rich in protein can support muscle maintenance and growth. It’s also important to ensure you’re getting enough calories to fuel your workouts, but not so many that you’re storing excess fat.

  5. Protein Intake:

     • Aim for a protein intake of 1.2 to 2.2 grams of protein per kilogram of body weight to support muscle maintenance and growth.

  6. Hydration and Recovery:

     • Drink plenty of water throughout the day and allow your muscles time to recover between workouts to prevent injury and promote growth.

  7. Consistency:

     • Stay consistent with your workout routine, but also listen to your body and allow for adequate rest and recovery.

  8. Hormone Therapy:

     • If appropriate, discuss with a healthcare provider the possibility of hormone replacement therapy to manage menopausal symptoms, which may in turn support your fitness goals.

  9. Professional Guidance:

     • Consider consulting with a fitness professional who can help design a workout and nutrition plan tailored to your individual needs and goals.

  10. Manage Stress:

      • Practice stress-reducing techniques like meditation, yoga, and adequate sleep as stress can affect your body’s hormone balance and could potentially hinder your fitness progress.

  11. Regular Check-ups:

      • Regular check-ups with your healthcare provider can help monitor your hormone levels, bone density, and other factors that might affect your fitness journey post-menopause.

  By combining a balanced approach to exercise with a healthy diet and lifestyle, you’ll be well on your way to achieving your fitness goals post-menopause.

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Increasing steps by 3,000 per day can lower blood pressure in older adults, study finds

Read the full article here 

Here are the key takeaways

– Increasing daily step count by just 3,000 steps significantly lowered both systolic and diastolic blood pressure in older adults aged 68-78 with hypertension, according to this pilot study. Even a modest boost in lifestyle physical activity may make a meaningful difference for this population.

– The additional 3,000 steps put participants at around 7,000 total steps per day on average, meeting physical activity recommendations for older adults. Small, incremental increases are achievable and impactful.

– The average decreases of 7 mmHg systolic and 4 mmHg diastolic blood pressure were comparable to reductions seen with some antihypertensive medications. Combining medication with increased physical activity may further enhance blood pressure lowering effects.

– Total volume of activity was more important than walking intensity or bout length. Any additional steps spread throughout the day, at whatever pace worked for participants, helped lower blood pressure. Adding steps can fit into daily routines.

– This was a small pilot study, so more research is still needed. However, the findings are promising and clinically meaningful. They suggest small, feasible boosts in lifestyle physical activity can significantly reduce high blood pressure in older adults. Simple behavior changes could make a real impact on hypertension.

– The remote intervention during COVID-19 shows this kind of program could be implemented through telehealth to increase reach. Pedometers, step diaries, and blood pressure monitoring can promote accountability.

References:

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