Rena called and said, “I can look in the mirror and watch myself gain weight!” Her body seemed out of control, and sometimes, so did her mind. She woke up repeatedly every night with night sweats or because she had to go to pee again. She broke out into a drenching sweat during business meetings. Her mood swung from anger to tears in an instant.

Rena noticed that she wasn’t gaining weight on her hips and thighs as she had in the past. It was settling around her middle.  “The bottom two belly rolls don’t bother me,” she joked. “It’s the top one.” She also noticed that her once thin upper arms were getting “fluffy.” What was going on?

Ever since I was in my twenties, I have been hired to help clients going through menopause. Now that I am older, I can identify even more with their struggle. These healthy women come to the fitness center complaining of fatigue, irritability, low level anxiety, sometimes depression, and always weight gain.

The number one problem area for women approaching their fifties is the abdomen, followed by the upper arms. Women of childbearing age often deposit fat stores in their hips, glutes and thighs. When menopause begins body fat accumulates in the abdominal and triceps areas. The biggest problem is the visceral fat, located deep in the belly. It raises the risk for cardiovascular disease, the leading cause of death among women. It is also associated with high cholesterol, hypertension, and insulin resistance.

Spot reduction does not work. So save your money; the latest infomercial ab crunch device won’t work. Instead develop the habit of doing regular aerobic activity that promotes visceral fat loss, even if you don’t do enough to lose overall weight. This will reduce your risk of heart disease and help keep your midsection svelte.

Another reason to perform regular weight bearing exercise is to help prevent bone loss and the risk of falling. The North American Menopause Society reported in 2006 that forty percent of women fifty and older will break a bone due to osteoporosis at some time. Both the American College of Sports Medicine and the menopause society recommend weight bearing and resistance exercise to combat bone loss.

Exercise may or may not alleviate hot flashes, but the menopause society still recommends exercise as a complementary therapy to combat this annoying symptom. Exercise does help anxiety and depression. If you are one of the many experiencing chronic stress, insomnia, and loneliness as a symptom of menopause, exercise is a great first step to feeling like yourself again.

Rena has decided to take control of her body and mind. Three to five days each week she alternates walking with a low impact aerobics class, for 30 – 60 minutes, as recommended by the American College of Sports Medicine. She lifts weights with a personal trainer twice a week and takes a yoga class or does stretching at home two or three times a week. She even includes Kegal exercises to prevent incontinence. She really feels that exercise is the best medicine, as the side effects are a positive attitude, some new friends, and finally – feeling herself again.

by Lisa Gallagher