Wisdom and wrinkles aren’t the only things that increase with age. That number you see on the scale often goes up, too.
Your weight gain is not your completely your fault. As you approach menopause, hormones shift that cause your metabolism to slow down. This – combined with that extra glass of vino or too much time spent on the couch – can cause weight gain. These extra pounds tend to creep up on women’s waistlines. This kind of fat, visceral, is often called the most dangerous type by experts. It’s linked with health problems like cancer and diabetes, and it’s the hardest type of weight to lose.
So what’s a girl to do? Get moving, of course. But if you think your daily, 30 minute jaunt is going to cut it, think again.
It’s true that 30 minutes of exercise, five times per week is all that’s recommended by health organizations, like the Centers for Disease Control. But that suggestion is just what you need to be healthy – not to lose weight.
To banish the bulge, you’re going to have to be much more active (unless you slash a significant number of calories from your diet). The American College of Sports Medicine and the American Heart Association say that 60 to 90 minutes of exercise per day is needed to lose weight and keep it off.
Yes, you read right: you need to workout for one to one and half hours each day to whittle your middle.
This recommendation may sound extreme, but don’t let it discourage you. Try these tips to work exercise into your day:
- Make lunchtime sweat time. Instead of dining out on your break, be active. Take advantage of your company’s gym. Or walk or jog in a local park or around your office parking lot.
- Break it up. Exercise does not have to happen all at once to count. Take a 20 minute walk before work, another during part of your lunch break, and a final one at night.
- Find something you enjoy doing. If you loathe working out in a gym, don’t get a membership. Instead, take your workout outdoors by walking, hiking, or biking. Were you a swimmer as a child? Reignite your love for the sport by heading to the pool.
- Kick it up a notch. The harder you work out, the more calories you’ll burn in a shorter amount of time. Doing quicker, more vigorous workouts can help you save time and help you fit into your skinny jeans.
If you truly don’t have an hour a day to devote to exercise, don’t sweat it. Keep in mind that any physical activity is better than none at all. So, get moving and shed those pounds!