To come to this conclusion, researchers looked at 72 active women, between the ages of 46 and 57, who were not taking hormone replacement therapy. They randomized them into two groups: One continued their usual physical activity, consisting of whatever moderate exercise they preferred, such as walking or running.<\/p>\n
The other completed a supervised, low-impact resistance exercise program focusing on strength at the hip<\/a> and shoulder, dynamic balance, and flexibility. They used Pvolve<\/a>, an exercise program that utilizes resistance bands and weights around the hips, wrists, and ankles, and also lifted dumbbells<\/a> of various loads. (Although one of the researchers is on the Pvolve clinical advisory board, the researchers emphasized that the company did not sponsor the study, or influence its results.)<\/p>\n After 12 weeks, those in the resistance group showed a 19 percent increase in hip function and lower-body strength<\/a>, a 21 percent increase in full-body flexibility<\/a>, and a 10 percent increase in dynamic balance. Those in the usual activity group did not show any significant improvements in these areas.<\/p>\n Related Story<\/p>\n Previous studies have assessed the decline in lower limb strength and flexibility during menopause, but this is the first study to compare the effect of resistance training on muscle strength and mass before, during, and after menopause, according to lead study author Francis Stephens, Ph.D.,<\/a> researcher at the University of Exeter Medical School in the U.K. This was done by including participants in different phases of menopause\u2014not by following the same participants over a long timeframe.<\/p>\n \u201cThese results are important because women appear to be more susceptible to loss of leg strength as they age, particularly after menopause<\/a>, which can lead to increased risk of falls and hip fractures,\u201d he told Runner\u2019s World. <\/p>\n \u201cThis is the first study to demonstrate that a low-impact bodyweight and resistance band exercise<\/a> training program with a focus on the lower limbs, can increase hip strength, balance, and flexibility,\u201d he added. \u201cImportantly, these improvements were the same in peri- and post-menopausal females when compared to pre-menopausal females, suggesting that changes associated with menopause do not mitigate the benefits of exercise.\u201d<\/p>\n Although the resistance training group in the study used Pvolve equipment, Stephens added that any progressive resistance exercise training<\/a> that\u2019s focused on lower-body strength is likely to yield the same results.<\/p>\n \u201cThe important point is for an individual to find a type of exercise\u2014modality, location, time of day etc.\u2014that is enjoyable, sustainable, and improves everyday life,\u201d he said. \u201cThe participants in the present study reported an improvement in \u2018enjoyment of exercise,\u2019 and some are still using the program since the study finished.\u201d<\/p>\n Mindset is a crucial aspect here, particularly because some women may see menopause as an end point, where it\u2019s \u201ctoo late\u201d to make notable physical changes, added Kylie Larson<\/a>, a womens health and fitness coach, and founder for Elemental Coaching. She was not involved in the recent study, but told Runner\u2019s World that the results are compelling.<\/p>\n Related Story<\/p>\n \u201cThis is particularly exciting for those that tend to think of menopause as \u2018the end,\u2019\u2019\u2019 she said. \u201cThe study proves that if you incorporate strength training<\/a> you can still make improvements to your muscle mass<\/a> and strength, which will also have a positive ripple effect to your ability to manage your body composition<\/a>. In addition, staying flexible and being able to balance are both keys to a healthy and functional second half of life.\u201d<\/p>\n
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