Being active for just 30 minutes per day can help alleviate symptoms of mild depression, prevent weight gain, and improve general health. Although many people find it difficult to fit in specified time periods in the day for exercise, the 30 minutes can be split up, and little lifestyle adjustments can make a big difference. For women in the premenopause stage, becoming more active at this point in their life can be extremely beneficial.
Take up a Sport
Any form of exercise will improve your activity level, and it does not have to be a high impact sport such as running, as there are plenty of other options that are perfectly suitable. Dance classes, racket sports, and swimming - or more relaxing options, such as yoga or tai chi - are all readily available as classes, or there is a wide variety of online resources and DVD's dedicated to helping you get fit at home. For those struggling with set times or with the costs of attending official classes, there are home alternatives.
Make Small Changes
Making little changes like taking the stairs instead of the elevator can count towards your exercise for the day. If you are just beginning to become more active and cannot manage more than one flight of stairs at a time, then just gradually work up to doing more.
The same goes for taking public transport or driving. Instead of always using the car or bus, try to walk at least part of the way to your destination and work up to going further and further, as every step counts. If you must take the car, though, try not to pick a parking spot right next to the place you are headed and instead park a bit further away to ensure you walk a little further. Just remember - every step counts!
Find a Friend
There is extensive research to show that taking part in activities with others helps with motivation and is much more likely to succeed in the long term. It doesn't have to be someone you know, as there are plenty of exercise groups or classes in most areas that are generally easy to join. Or, if you prefer, many couples work out together in order to provide mutual support for each other.
Pick a Time!
Setting aside a certain time to exercise or be active each day has been shown to help people achieve their fitness aims. This time could be during your lunch hour, before work, or even playtime with your children in the park, as long as you take part in the running around, too. If you do choose to work out with a friend, then organizing a time, place, and activity to do will also make it more likely to happen and harder to cancel than more uncertain arrangements.
Being active can help alleviate symptoms of mild depression and any symptom related to menopause. Although many women find it difficult to fit in specified time periods in the day for exercise, the little lifestyle adjustments mentioned above can make a big difference. Especially for women, becoming more active at this point will help prevent further symptoms related to premenstrual syndrome and hormonal imbalance. Read more about relieving premenopause symptoms.
- Dugan, S. & Sternfeld, B. (2012). Physical Activity and Health During the Menopause Transition. Obstetrics and Gynecology Clinics of North America, 38(3), 537-566. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3270074/
- National Health Service. (2013). Get active your way. Retrieved January 7, 2015, from http://www.nhs.uk/livewell/fitness/pages/activelifestyle.aspx
- New South Wales Government Office of Sport. (n.d).How to start. Retrieved January 7, 2015 from http://www.dsr.nsw.gov.au/active/tips_start.asp#start