yet it is possible to lose up to 20 per cent of bone in the five to seven years after menopause.
While all these changes are happening inside the body, women can experience a range of unpleasant symptoms such as:
Some of the physical effects of menopause – weight gain, the ‘shape-shifting’ scenario and changes in blood pressure and cholesterol – can put women at a higher risk of cardiovascular disease.
How the GI Walking Diet Can Help
The six-week walking plan will be particularly valuable for your health. You don’t have to be super fit – just head to The Walking Plan and you can choose a starting level to suit you. It really is that simple to start walking off your weight.
The Window of Opportunity Years
The ‘window of opportunity years’ are a time of choice – when you can choose to open the window and experience the benefits of health and fitness. As women move beyond the menopause, and men reach their mid-50s and 60s, normal changes to the body include:
With age, women lose more bone than men and so are more susceptible to fractures from falling. Balance training and fall-prevention programmes, such as those in this book, are extremely beneficial to women and men, especially in this ‘mature’ stage of life. Some people are more likely to experience depression, loneliness and apprehension about change at this life stage. If you are not used to exercising, you may lack confidence about taking up a new activity.
The normal, effects of ageing are compounded by a sedentary lifestyle.
How the GI Walking Diet Can Help
The mobility and strength programmes of the six-week plan will be invaluable. You don’t have to spend hours doing them; they literally take minutes and you will reap significant benefits for your body. Many people may be widowed at this stage of life, and exercise offers a great opportunity to meet other people and socialize. Physical activity is known to have a positive effect on depression and mood, so get moving.
Aches and Pains
Some conditions, such as osteoporosis and arthritis, become more prevalent in later life, bringing us aches and pains. When these symptoms come to the surface, you may worry about how much exercise is actually achievable for you. However, the six-week programme addresses these concerns and allows you to tailor your programme to your abilities and needs. We look at some of the most common causes of aches and pains below.
Osteoporosis
Osteoporosis is a skeletal disease characterized by low bone mass, increased bone fragility and risk of fracture. Women are four times more likely to develop osteoporosis than men. Osteoporosis fractures occur most commonly in the hip, spine and wrist. Osteoporosis is often referred to as a silent disease because a fracture is frequently the first indication of bone loss.
How the GI Walking Diet Can Help
Diet and exercise can be both a treatment and prevention, as they help make your bones stronger. The impact to the bones due to walking makes it a great bone-saving exercise, so regular walking will help maintain strong bones. In addition to reducing bone loss, walking will improve muscle strength, balance, agility and fitness, making falls and fractures less likely. You should start slowly and gradually increase the amount you walk each week.
Walking has other life-enhancing psychological and cardiovascular benefits. Increased activity can aid nutrition, too, because it boosts appetite, which is often reduced in older people. It is also important to get enough calcium and vitamin D in your diet. The biggest reason older people don’t get enough of these is that they simply don’t eat enough.
Arthritis
The term ‘arthritis’ refers to more than a hundred different diseases that cause pain, swelling and limited movement in joints and connective tissue throughout the body. Arthritis is usually a long-term condition, often lasting a lifetime. The three most prevalent types of arthritis are osteoarthritis, fibromyalgia and rheumatoid arthritis (see below).
Arthritis and other rheumatic conditions affect an estimated one in seven people. The number one cause of disability, arthritis can limit everyday activities such as dressing, climbing the stairs, getting in and out of bed and walking.
Overweight people are at greater risk of developing arthritis in their knees, hips and hands. The heaviest individuals have seven to ten times the risk of developing osteoarthritis of the knee. Weight control helps by decreasing the pressure on the knees and hips. Your walking technique can also reduce the force you apply through your hips and knees. We’ll address this in Form and Posture with the really simple glass of water exercise.
How the GI Walking Diet Can Help
In the past, arthritis patients were advised to rest and avoid exercise. There is now strong evidence, however, for the benefits of exercise. While rest remains important, especially during flare-ups, inactivity can lead to weak muscles, stiff joints, a reduced range of motion in the joints and decreased energy and vitality. Most researchers agree that exercise can ease symptoms, but it is important to stress that it will neither cure nor prevent the condition.
Depending on your particular type of arthritis, you can choose which part of the six-week plan you would like to follow. The flexibility plan is a great place to start, while the strength plan may assist in building muscular strength, thus minimizing pressure on your joints. The walking plan can boost your spirits as well as aiding weight loss, again reducing pressure on weight-bearing joints such as knees, ankles and hips.
If your arthritis is severe, ease into the programme gently. You may not get the huge results you are initially looking for, but it’s important to look beyond exercise purely
