User:JacquelynCopeland/sandbox

Menopause and physical fitness
Menopause is the term that is used to refer to the stretch of both before and after a woman's last menstrual cycle. There are an instrumental amount of symptoms connected to menopause, most of which can affect the quality of life of the women involved in this stage of her life. One way to reduce the severity of the symptoms is exercise and keeping a healthy level of fitness. Prior to and during menopause as the female body changes there can be physical, physiological or internal changes to the body. These changes can be prevented or even reduced with the use of regular exercise. These changes include:


 * Prevention of weight gain: around menopause women tend to experience a reduction in muscle mass and an increase in fat levels. Slight increases in physical exercise can help to prevent these changes.
 * Reduce the risk of breast cancer: due to the weight loss from regular exercise may offer protection from breast cancer.
 * Strengthen the bones: Physical activity can slow the bone loss associated with menopause, reducing the chance of bone fractures and osteoporosis.
 * Reduce the risk of disease: Excess weight can increase the risk of heart disease and type 2 diabetes, and the regular physical activity can counter these effects.
 * Boost the mood: By being involved in regular activities it can improve the psychological health, this can be the case at any age and not only for times during or after menopause.

The Melbourne Women's Midlife Health Project provided evidence that showed over an eight-year time period 438 were followed. Even though the physical activity was not associated with VMS in this cohort at the beginning. Women who reported they were physically active everyday at the beginning were 49% less likely to have reported bothersome hot flushes. This is in contrast to women whose level of activity decreased and were more likely to experience bothersome hot flushes.

Mental Health
Studies have shown that physical activity can improve people's mental health and well-being. This improvement is due to an increase in blood flow to the brain and the release of hormones. Being physically fit and working out on a consistent and constant basis can positively impact one's mental health and bring about several other benefits, such as:


 * Physical activity has been linked to the alleviation of depression and anxiety symptoms.
 * In patients suffering from schizophrenia, physical fitness has been shown to improve their quality of life and decrease the effects of schizophrenia.
 * Being fit can improve one's self esteem.
 * Working out can improve one's mental alertness and it can reduce fatigue.
 * Studies have shown a reduction in stress levels.
 * Increased opportunity for social interaction allowing for improved social skills.

In order to achieve some of these benefits, the Centers for Disease Control and Prevention suggests at least 30-60 minutes of exercise 3-5 times a week.