Sports Nutrition and Women

8/8/2019 Sports Nutrition and Women

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Weight loss - a he al thy a ppro a ch

T o maintain a stable weight, your energy intake needs to equal the energy you use. If you usemore energy than you consume, you will lose weight. O n the other hand, if you eat more thanyou use, you will gain weight. T he sensible answer to losing excess body fat is to make smallhealthy changes to your eating and exercise habits. T hese changes should be things that you canmaintain as part of your lifestyle ± that way you will lose weight and keep it off.

D on¶t skip meals

Skipping meals is not recommended. In fact, if you skip meals, you may find you eat more whenyou do eat and this may lead to a larger stomach capacity. Studies show that stomach capacitycan increase if large individual meals are eaten. T his can then increase the amount of food youneed at each meal before you feel

full¶. T his is not a reason to starve yourself if you¶re trying tolose weight.

µY oyo¶ diets will slow your metabolism M any people who need to lose weight try crash dieting, which is a short-term solution that willincrease your body fat levels in the long term. Continual cycles of dieting, weight loss and weightgain are called

yoyo¶ dieting. Yoyo dieting does not help you to maintain a healthy body weight.Your body responds to these periods of semi-starvation by lowering its metabolic rate. When youlose weight, you lose fat and muscle. M uscle burns calories but fat doesn¶t. So, when you thenstop dieting and eat normally again, your body will burn even fewer calories than before becausethe relative amount of muscle in your body has decreased and your metabolic rate is slower. T hiskind of eating pattern can also affect your general health ± just one cycle of weight loss andweight gain can contribute to an increased risk of coronary heart disease, regardless of body fatlevels. T hat¶s why it¶s important to maintain the weight loss.

Think about when and why you overeatSome of the factors that can lead to weight gain include:

y Night eatingy Social eatingy Habitual eatingy Eating food while drinking alcohol.

If you can avoid eating at these times, and keep to regular meals and snacks, it will help you tolose weight. You could also try to eat less food at each meal and increase the number of highfibre, high carbohydrate, low saturated fat meals and snacks throughout the day.

You should try to find healthy ways to cope with stress or emotional upsets.

A healthier approach to food You can lose body fat by making a few easy changes to your eating habits. It will help you losebody fat if you:

y Avoid yoyo diets.y Eat a wide variety of food from all food groups. Check that you eat from the following

food groups every day ± bread and cereals, vegetables, fruit, milk and dairy, and meat,fish or legumes.

y Have six small, frequent meals and snacks rather than three large meals a day.y Reduce your intake of foods that are high in fat, sugar and salt. M ake soft drinks, lollies

and snack foods an occasional

extra¶. M ost adults should eat no more than one or two

treats¶ a day. If you are overweight or inactive, you may need to limit treats to less thanone a day.

y T ry to balance an

extra¶ food with extra exercise. T he more energy you burn, the moretreats you can afford to have. Remember, you should only add extra foods after youhave covered your nutrient needs with choices from the healthier food groups.



y Cut down on saturated dietary fats and alcohol.y T ry to eat more fresh foods and less processed foods.y Avoid using food for comfort, such as when you are upset, angry or stressed. Explore

other healthy ways to cope with these feelings.y T ry to stop eating once you¶ve had enough. If you continue to eat, particularly foods high

in saturated fat, the extra kilojoules will be stored as fat.

T he Australian Guide to Healthy Eating includes information about how much and what types of food you need to eat to maintain a healthy weight.

Exercise is important to weight loss Exercise prevents muscle loss. So it is important to exercise when you are losing weight.Exercise will protect your muscles and keep your metabolic rate ticking over at a healthy level.T he number of people who are overweight and obese is increasing every year. T his is becausewe have become more sedentary (inactive). For most of us, physical activity is no longer anatural part of our lifestyle so it must be structured into our daily schedule.

Get moving ± it will give you energy Some people feel too busy or too tired to exercise regularly, but exercise will actually increaseyour energy levels and help you to feel less tired. Exercise does not have to be overly strenuousto do any good. Even moderate amounts of physical activity can speed up the metabolic rate and

aid weight loss. T he amount of energy you

burn up¶ depends on your age, your gender and youractivity level. Young people burn more energy than older people. M en burn more energy thanwomen. M ore physically active people burn more energy than your average couch potato!

A healthier approach to exercise T he best approach to increasing the level of physical activity in your life is to take it slowly. Youcan increase your activity levels by simply increasing movement throughout the day. T he humanbody is designed for movement and any physical activity brings benefits. M oderate intensityexercise ± walking, gardening, cycling, even mowing the lawn ± has been shown to help reducebody fat.

O ther suggestions for a more active lifestyle include:

y Play a sport that you enjoy.y Walk instead of taking the car on short trips.y Get off the train, bus or tram one stop early and walk the rest of the way.y Play more outdoor games with your children.y Walk the dog.y T ake stairs instead of lifts.y Choose exercise activities that you think are fun, rather than those you think are

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good¶ for you.

Type of help available If you have been a chronic crash dieter for a number of years, you might need professional helpto reintroduce you to a healthy way of eating. If you are overweight, over 40 years of age orhaven¶t exercised regularly for a long time, check with your doctor before you start any exercisecampaign. For inspiration on healthier cooking, have a look at the recipes section of the BetterHealth Channel.

W here to get help

y Your doctory T he Australian Guide to Healthy Eating www.health.gov.au y An accredited practising dietitian, contact the Dietitians Association of Australia y Recipes on ' Go for your life ' .



Things to remember

y Yoyo dieting makes you gain more weight in the long run because it lowers yourmetabolism.

y O besity rates are on the rise because the Australian lifestyle is becoming increasinglysedentary.

y Any type of regular physical activity, no matter how moderate, can help you to lose bodyfat.



B ody im a ge - women

Your body image is how you perceive, think and feel about your body. T his may have no bearingat all on your actual appearance. For instance, it is common in Western nations for women tobelieve they are larger and fatter than they really are. O nly one in five women are satisfied withtheir body weight. Nearly half of all normal weight women overestimate their size and shape. Adistorted body image can lead to self-destructive behaviour, like dieting or binge eating.Approximately nine out of 10 young Australian women have dieted at least once in their lives.

Self-destructive behaviour A poor body image can promote an unhealthy lifestyle. T he urge to diet or use other potentiallydangerous weight loss methods (such as fasting, smoking or laxatives) is almost alwaysprompted by feeling unhappy with body shape or size. It is well documented that even

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moderate¶ dieting increases the risk of developing an eating disorder among girls. If a womanfeels self-conscious about her appearance, she may avoid exercising because it might meanexposing her body shape to the public eye. Alternatively, she might over exercise in a bid to loseweight quickly. Some studies indicate that a young woman¶s body image is the single largestinfluence on her self-esteem. If she thinks she looks unattractive or fat, her self-confidencedrops and this can impact on other areas of her life.

A range of causes Some of the factors that contribute to a negative body image include:

y Being teased about appearance in childhoody Growing up with dieting parents, or one who was unhappy with their body shapey A cultural tendency to judge people by their appearancey Peer pressure among teenage girls to be slim, go on diets and compare themselves with

othersy M edia and advertising images promoting thinness as the idealy A tendency in women¶s media to push fad diets and weight loss programsy Well-meaning public health campaigns that urge people to lose weight.

Healthier choices A negative body image develops over the course of your life, so changing it can take time andeffort. Suggestions for improving your body image include:

y Reflect on your experiences and try to unravel the development of your body image fromchildhood.

y T alk about feelings and experiences with other women who have similar concerns.y M ake a pact with yourself to treat your body with respect, which includes giving it enough

food and rest.y Give yourself a break from women¶s magazines and the mass media for a while.y T ry some form of physical activity purely for the fun of it, not as a means of weight loss.y Stop weighing yourself.y Change your goal from weight loss to improving your health.y Get informed by reading up on body image issues.

Type of help available If you feel depressed about your body, or if you start bingeing or fasting, then professional helpis a good idea. T here are counsellors and psychologists trained in the areas of body image whocan guide you in changing negative beliefs and behaviours. A chronic crash dieter might needassistance from a dietitian or psychologist to introduce healthier ways of eating and of relating toand caring for your body.

W here to get help

y Your doctor



y An accredited practising dietitian, contact the Dietitians Association of Australia y Counsellory T he Eating Disorders Foundation Victoria T el. (03) 9885 0318 non metro callers T el. 1300

550 236 or www.eatingdisorders.org.au

Things to remember

y Your body image is how you perceive, think and feel about your body.y M ost Australian women think they are larger and fatter than they actually are.y A negative body image is formed over a lifetime from many different influences, including

family, peer group, media and social pressures.



B ody im a ge - men

Your body image is what you think you look like. T his may have no bearing at all on your actualappearance. Around one in four Australian men in the healthy weight range believe themselvesto be fat, while 17 per cent of men are on a weight loss diet at any given time. M en also worryabout being muscular. A desire to fit the ideal masculine image of lean muscularity means thatover-exercising and the use of dangerous and illegal drugs (like steroids) are on the rise.

It¶s estimated that about 45 per cent of Western men are unhappy with their bodies to some

degree, compared with only 15 per cent some 25 years ago. Gay men and athletes areparticularly vulnerable to poor body image or feeling insecure about their bodies.

Self-destructive behaviours A negative body image encourages a range of self-destructive behaviours, including:

y D ieting - around 17 per cent of men are dieting at any given time.y Eating disorders - one in 10 people with anorexia nervosa is now male, while 4 per cent

of men are purging (vomiting, also known as bulimia) and about 3 per cent of men haveproblems with binge eating.

y Exercise dependence - around 20 per cent of regular exercisers (approximately 5 percent of the population) are addicted to exercise, either psychologically or physically.

y Steroid abuse - around 3 per cent of Australian teenage boys use muscle enhancingdrugs (like steroids).

A range of causes Some of the factors that contribute to a negative body image include:

y T easing in childhood and adolescence (for being too thin, too weak or too fat).y Peer pressure among teenage boys to be tough and strong.y A cultural tendency to judge people on their appearance.y T he emphasis on male sports players as role models for boys.y Advertising campaigns and media coverage featuring idealised male images.y Promotion by society of the ideal man as always being strong, lean and musculary

Well-meaning public health campaigns that urge people to lose weight.

The figures could be higher M ost experts believe the real figures on eating and exercise disorders among Australian mencould be much higher. M en are less likely to seek medical help than women for any type of illness. Since worrying about weight and body shape has always been seen as a

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female¶ problem, men are even less likely to ask for help, for fear of looking weak and effeminate.

Healthier choices A negative body image develops over the course of your life, so changing it can take time andeffort. Suggestions on improving your body image include:

y Reflect on your experiences and try to unravel the influences on your body image fromchildhood.

y T ry weighing yourself less often.y M ake a pact with yourself to treat your body with respect, which includes eating well and

not embarking on punishing exercise routines, or taking drugs.y T ry to strike a healthy balance between being concerned about how your body looks vs

the way it functions.y Get informed by reading up on body image issues.y Develop a range of reasons for exercising (such as stress release or improved

concentration), rather than concentrating only on changing your body shape.

Type of help available

If you are feeling depressed about your body, or if you are developing destructive behaviours



(like crash dieting, binge eating or compulsive exercising), then professional help is a good idea.T here are counsellors and psychologists, trained in the areas of body image, who can help youchange negative beliefs and behaviours.

W here to get help

y Your doctory Counsellory An Accredited Practising Dietitian, contact the Dietitians Association of Australia y

T he Eating Disorders Foundation Victoria (03) 9885 0318 non metro callers 1300 550 236

Things to remember

y Body image is the way you perceive, think and feel about your body.y Poor body image is becoming a male problem too, with around half of all men feeling

unhappy with their body shape or size.y Figures on male anorexia, bulimia and exercise dependence could be much higher, since

men are traditionally reluctant to seek medical help.


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B ody im a ge a nd diets

Your body image is how you think and feel about your body. Body image involves yourperception, imagination and emotions. It does not necessarily reflect what you see in the mirroror what other people see. It¶s also affected by how your body feels to your own touch. Poor bodyimage is often linked to dieting or eating disorders such as anorexia nervosa, bulimia and bingeeating.

M any people try a lot of different diets that do not work. Some people diet because they have a

poor body image, rather than because they want to be a healthy weight. While it¶s important tomaintain a healthy weight, constant dieting can lead to physical illness and depression, especiallyif your weight goes up and down after dieting.

Some people think they are overweight Some people think they are overweight when they are not. Here are some statistics:45 per cent of women and 23 per cent of men in the healthy weight range think they areoverweight.At least 20 per cent of women who are underweight think that they are overweight and aredieting to lose weight.Body image has some cultural links ± for example, some research shows that Asian women, aftermoving to Australia, take on body image and diet habits that are not common in their owncountries.

W eight loss from diets does not last Australians spend up to one million dollars a day on fad diets that have little effect on theirweight. Even if you remain on a weight loss program, it is likely that you will regain:

y O ne to two-thirds of your lost weight within one yeary Nearly all of your lost weight within five years.

D ieting affects your health and your mental state Women who diet frequently are more likely to:

y Binge eaty Purge food (vomit)y Restrict food intake too muchy O ver exercisey Have poor healthy Become depressedy Develop an eating disorder such as anorexia nervosa or bulimia.

The weight loss seesaw Research has shown that nearly every young woman and nearly half of all middle-aged womenhave dieted to lose weight at least once. T he

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weight loss, weight gain¶ seesaw may put you at

risk of heart disease and other health problems. Some studies have shown that just one cycle of weight loss and weight gain is a risk factor for the development of heart disease later in life.People who diet frequently have a much higher risk of eating disorder.

Body mass index M en and women should aim to have a body weight within the healthy weight range. O ne of themeasures of healthy weight is the B M I (body mass index) measure. T his can be calculated usingthe BMI calculator . BM I is calculated by dividing your weight in kilograms by your height in metressquared.

If you use the BMI calculator for children , make sure you check it against the reference growthcharts that are linked to the calculator.



If you are concerned about your own or your child¶s weight, consult with your doctor,paediatrician or dietitian.

W omen need fat on their hips and thighs It is normal for women to have fat on their hips and thighs. Frequent dieting will not remove thisfat. It is vital for:

y Fertility and breastfeedingy Prevention of osteoporosisy Healthy skin, eyes, hair and teeth.

M en also worry about their body imageM en are under increasing pressure to have an ideal body:

y 17 per cent of men are on some sort of diet.y An increasing number of men are undergoing cosmetic surgery.y M ore men are buying grooming products.

W here to get help

y Your doctory M aternal and Child Health nursey Your child¶s Child Health Record ± for information about the growth chartsy An accredited practising dietitian, contact the Dietitians Association of Australia y Paediatriciany Psychologist or counsellor

Things to remember

y O ur body image may not be accurate. M any people think they are overweight when theyare not.

y If you diet, you will almost certainly gain any weight lost back again once you stop

dieting.y Frequent dieting affects your health and can make you depressed.



Sports a nd physic al a ctivity f a cts

According to recent research, physical activity levels for Australians are declining, particularlyamong those aged 30-44 years. Across all age groups, around 15 per cent live sedentary lives.Just over half of all Australians exercise enough to gain the health benefits of increased fitness,reduced body fat and lowered risk of obesity-related disorders such as coronary heart disease.Sport and Recreation Victoria report that swimming, fishing and cycling are the fastest growingphysical activities in Australia.

Activity patterns of Australians In 1999, the Australian Institute of Health and Welfare and the Department of Health and AgedCare funded a survey into the physical activity patterns of Australian adults. T he 2,500respondents were aged 18-75 years and distributed proportionately across the various Statesand T erritories. Statistics on sports and physical activity include:

y Around 57 per cent of Australians perform enough exercise to gain health benefits.y Walking is the most common physical activity.y Gardening is the second most popular physical activity.y T hirty-five per cent walked at least five times during the previous week.y Nine per cent engaged in high-intensity physical activity at least five times during the

previous week.y Five per cent engaged in moderate-intensity physical activity at least five times during

the previous week.y O lder adults are more likely to participate in moderate-intensity physical activity.y M en aged 18-29 years are more likely to participate in high-intensity physical activity.

O rganised sports O rganised sports are growing in popularity. T he Australian Bureau of Statistics found that overfour million Australians played sport in 1998-99, which is a 12 per cent increase since 1996-97.

P opular activities for adults According to Sport and Recreation Victoria, the most popular sports and activities for Victorianadults include:

y Walkingy Swimmingy Aerobicsy Golf y T ennisy Cyclingy Fishingy Runningy Netbally Billiards or snooker.

P opular activities for children According to a recent Smartplay survey of around 5,000 children, the most popular sports andactivities for young people include:

y Girls - basketball, walking, netball, soccer, bike ridingy Boys - basketball, walking, soccer, Australian rules football, bike ridingy O ther popular activities for both girls and boys - bush walking, kite flying,

rollerblading, hand ball.

Couch potatoes According to the Ph ysical Activity P atterns of Australian Adults survey, around 15 per cent of Australians don¶t engage in any leisure-time physical activity at all. T he older you are, the more



likely you¶ll be living a sedentary lifestyle. People with less than 12 years education are morelikely to be sedentary (20 per cent) than those who have tertiary qualifications (11 per cent).

The benefits of regular exercise Exercising a few times every week offers a range of health benefits, including:

y Strengthened heart and cardiovascular systemy Increased flexibilityy Improved joint mobilityy

Increased muscle strengthy Stronger bonesy Improved staminay Lowered blood cholesterol levelsy Reduced blood pressurey Loss of excess body faty Reduced risk of various diseases, including heart diseasey Lower incidence of depressiony Reduced stress levels.

See your doctor If you are over 40, have a pre-existing medical condition or haven¶t exercised for a long time,consult with your doctor before you start a new exercise program.

Kinect Australia P hysical Activity I nfoline T he Kinect Australia Physical Activity Infoline offers one-on-one information and advice to callerson how to live a physically active lifestyle. Information includes:

y Activity levels for health and fitnessy Suggestions on appropriate sports and activitiesy Referrals to other appropriate organisations, such as health services.

W here to get help

y Your doctory ' Go for your life ' Infoline T el. 1300 73 98 99

Things to remember

y Just over half of all Australians exercise enough to gain health benefits.y Walking is the most popular physical activity.y Around 15 per cent of Australians live sedentary lives.y If you are over 40, have a pre-existing medical condition or haven¶t exercised for a long

time, see your doctor before you start on any new exercise program.



He al thy a geing - st a y physic all y a ctive

O nly around one in 10 Australians over the age of 50 exercises enough to gain anycardiovascular benefit. Some estimates suggest that about half of the physical decline associatedwith old age may be due to a lack of physical activity. It has been suggested that people overthe age of 65, more than any other age group, require adequate fitness levels to help themmaintain independence, recover from illness and reduce their high risk of disease.

Various studies show that it is never too late to get fit. T he human body responds to exercise, no

matter what its age, and there are many health benefits. If you are over 40 years, obese, sufferfrom a chronic illness or have been sedentary for some time, it is a good idea to check with yourdoctor before embarking on any new exercise routine.

The physical decline of older age About half of the physical decline associated with ageing may be due to a lack of physicalactivity. Without regular exercise, people over the age of 50 years can experience a range of health problems including:

y Reduced muscle mass, strength and physical endurancey Reduced coordination and balancey Reduced joint flexibility and mobilityy Reduced cardiovascular and respiratory functiony Reduced bone strengthy Increased body fat levelsy Increased blood pressurey Increased susceptibility to mood disorders, such as anxiety and depressiony Increased risk of various diseases including cardiovascular disease and stroke.

Common myths M any older people believe that exercise is no longer appropriate. Some of the commonmisconceptions that prompt older people to abandon physical activity include:

y O lder people are frail and physically weak.y T he human body doesn¶t need as much physical activity as it ages.y Exercising is hazardous for older people because they may injure themselves.y O nly vigorous and sustained exercise is of any use.

O ther barriers to exercise O ther factors that may contribute to the lack of physical exercise among people over 50 yearsinclude:

y Some older people may have a preference for sedentary activities, such as reading andsocialising.

y T he relatively high cost of some sports may exclude some people.y M any sports and activities tend to attract young adults, so older people may feel

unwelcome.y T he physical fitness marketplace has failed to include and attract older people.

Benefits to the older body Some of the many benefits of regular exercise for older people include:

y M uscle ± the amount and size of muscle fibres decreases with age. Some studiessuggest that the average body loses around 3kg of lean muscle every decade frommiddle age. T he muscle fibres that seem to be most affected are those of the

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fast twitch¶ (phasic) variety, which govern strength and speedy contraction. T here is evidence tosuggest that these changes are related to a sedentary lifestyle, rather than age. M uscle



mass can increase in the older person after regularly exercising for a relatively shortperiod of time.

y Bone ± bone density begins to decline after the age of 40, but this loss acceleratesaround the age of 50 years. As a result of this bone loss, older people are more prone tobone fractures. Exercise can reduce the risk of bone loss and osteoporosis. Weight-bearing exercise, in particular, helps to keep bones healthy and strong.

y Heart and lungs ± moderate intensity exercise is most favourable: for example,exercising at about 70 per cent of the individual¶s maximum heart rate (220 beats perminute minus your age). Studies show that cardiorespiratory fitness takes longer toachieve in an older person than a young person, but the physical benefits are similar.

Regardless of age, people are able to improve their cardiorespiratory fitness throughregular exercise.y Joints ± the joints of the body require regular movement to remain supple and healthy.

In particular, people with arthritis can benefit from aerobic and strengthening exerciseprograms.

y Body fat levels ± carrying too much body fat has been associated with a range of diseases including cardiovascular disease and diabetes. Regular exercise burns kilojoules,increases muscle mass and speeds the metabolism. T ogether, these physiologicalchanges help an older person maintain an appropriate weight for their height and build.

Getting active Suggestions include:

y If you are over 40 years, obese, suffer from a chronic illness or have been sedentary forsome time, see your doctor before you start a new exercise routine.

y Choose activities you find interesting. You are more likely to keep up with an exerciseroutine if it¶s fun rather than a chore.

y Exercise with friends. M ake physical activity an enjoyable social occasion.y Safe, easy and comfortable forms of exercise include walking, swimming and cycling.y Weight training can increase your muscle mass ± programs as short as six to eight weeks

can be beneficial.y Start off slowly and aim for small improvements. Keep track of your progress in a training

diary for added motivation.y Check your pulse frequently to make sure you aren¶t overdoing it.y Choose appropriate clothing and safety gear.y Don¶t let yourself dehydrate ± drink plenty of water.

P eople with chronic illnesses Some older people have chronic illnesses (such as severe arthritis, osteoporosis or advancedcardiovascular disease) that limit their choice of physical activities. In these situations, it is bestto consult closely with your doctor, physiotherapist or health care professional to devise anexercise program that is healthy and safe.

W here to get help

y Your doctory Physiotherapisty Australian Physiotherapy Association T el. (03) 9534 9400y Seniors Information Victoria T el. 1300 135 090y ' Go for your life ' Infoline T el. 1300 73 98 99

Things to remember

y O nly around one in 10 Australians over the age of 50 years exercises enough to gain anycardiovascular benefit.

y Some estimates suggest that about half of the physical decline associated with old agemay be due to lack of physical activity.

y If you are over 40 years, obese, suffer from a chronic illness or have been sedentary forsome time, see your doctor before embarking on any new exercise routine.



Physic al a ctivity - it's import a nt

T he many benefits of exercise and physical activity are now well documented. Regular physicalactivity has the ability to reduce the risk of several major chronic diseases, as well as promotequality of life and a sense of wellbeing.

It only takes 30 minutes a day to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you tend to:

y Reduce your risk of a heart attacky M anage your weight bettery Have a lower blood cholesterol levely Lower the risk of type 2 diabetes and some cancersy Have lower blood pressurey Have stronger bones, muscles and joints and lower the risk of osteoporosisy Recover better from a heart attacky Feel better ± more energy, happy and relaxed, and sleep better.

A healthier state of mind

A number of studies have found that exercise helps depression. T here are many views as to howexercise helps people with depression. Exercise may block negative thoughts or distract peoplefrom daily worries. Exercising with others, provides an opportunity for increased social contact.Increased fitness may lift mood and improve sleep patterns. Exercise may also change levels of chemicals in the brain, such as serotonin, endorphins and stress hormones.

Aim for at least 30 minutes a dayT o maintain health and reduce risk of health problems, health professionals and researchersrecommend at least 30 minutes of moderate-intensity physical activity on most, preferably all,days. T his is one of the N ational Ph ysical Activity Guidelines for Adults .

T hese national Guidelines recommend the minimum amount of physical activity you need to doto enhance your health. T he four guidelines are:

1. T hink of movement as an opportunity, not an inconvenience & Any form of movement is anopportunity to improve your health.

2. Be active every day in as many ways as you can. M ake a habit of walking or cyclinginstead of using the car.

3. Put together at least 30 minutes of moderate-intensity physical activity on most,preferably all, days.

4. If you can, also enjoy some regular, vigorous exercise for extra health and fitness. Vigorous exercise makes you

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huff and puff¶ such as jogging, aerobics and netball.

You can accumulate your 30 minutes throughout the day by combining shorter bouts of at least

10 minutes. Remember, something is better than nothing, but more is better than something.

W ays to increase activity Increases in daily activity can come from small changes made throughout your day, such aswalking or cycling instead of using the car, getting off a tram, train or bus a stop earlier andwalking the rest of the way, or walking the children to school.

See your doctor first It is a good idea to see your doctor before starting your physical activity program if:

y You are aged over 40 yearsy Physical activity causes pain in your chest



y You often faint or have spells of severe dizzinessy M oderate physical activity makes you very breathlessy You are at a higher risk of heart diseasey You think you might have heart disease or you have heart problemsy You are pregnant.

W here to get help

y Your doctory Exercise physiologisty Australian Physiotherapy Association T el. 1300 306 622y ' Go for your life ' Infoline T el. 1300 73 98 99

Things to remember

y Aim for at least 30 minutes of physical activity every day.y See everyday activities as a good opportunity to be active.y T ry to find the time for some regular, vigorous exercise for extra health and fitness

benefits (



Physic al a ctivity - it's import a nt

T he many benefits of exercise and physical activity are now well documented. Regular physicalactivity has the ability to reduce the risk of several major chronic diseases, as well as promotequality of life and a sense of wellbeing.

It only takes 30 minutes a day to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you tend to:

y Reduce your risk of a heart attacky M anage your weight bettery Have a lower blood cholesterol levely Lower the risk of type 2 diabetes and some cancersy Have lower blood pressurey Have stronger bones, muscles and joints and lower the risk of osteoporosisy Recover better from a heart attacky Feel better ± more energy, happy and relaxed, and sleep better.

A healthier state of mind

A number of studies have found that exercise helps depression. T here are many views as to howexercise helps people with depression. Exercise may block negative thoughts or distract peoplefrom daily worries. Exercising with others, provides an opportunity for increased social contact.Increased fitness may lift mood and improve sleep patterns. Exercise may also change levels of chemicals in the brain, such as serotonin, endorphins and stress hormones.

Aim for at least 30 minutes a dayT o maintain health and reduce risk of health problems, health professionals and researchersrecommend at least 30 minutes of moderate-intensity physical activity on most, preferably all,days. T his is one of the N ational Ph ysical Activity Guidelines for Adults .

T hese national Guidelines recommend the minimum amount of physical activity you need to doto enhance your health. T he four guidelines are:

1. T hink of movement as an opportunity, not an inconvenience ) Any form of movement is anopportunity to improve your health.

2. Be active every day in as many ways as you can. M ake a habit of walking or cyclinginstead of using the car.

3. Put together at least 30 minutes of moderate-intensity physical activity on most,preferably all, days.

4. If you can, also enjoy some regular, vigorous exercise for extra health and fitness. Vigorous exercise makes you

0

huff and puff¶ such as jogging, aerobics and netball.

You can accumulate your 30 minutes throughout the day by combining shorter bouts of at least

10 minutes. Remember, something is better than nothing, but more is better than something.

W ays to increase activity Increases in daily activity can come from small changes made throughout your day, such aswalking or cycling instead of using the car, getting off a tram, train or bus a stop earlier andwalking the rest of the way, or walking the children to school.

See your doctor first It is a good idea to see your doctor before starting your physical activity program if:

y You are aged over 40 yearsy Physical activity causes pain in your chest



y You often faint or have spells of severe dizzinessy M oderate physical activity makes you very breathlessy You are at a higher risk of heart diseasey You think you might have heart disease or you have heart problemsy You are pregnant.

W here to get help

y Your doctory Exercise physiologisty Australian Physiotherapy Association T el. 1300 306 622y ' Go for your life ' Infoline T el. 1300 73 98 99

Things to remember

y Aim for at least 30 minutes of physical activity every day.y See everyday activities as a good opportunity to be active.y T ry to find the time for some regular, vigorous exercise for extra health and fitness

benefits 1



Physic al a ctivity - how to get st a rted

If you are new to exercise or are coming back from a long spell, there are things you should doto make sure that your exercise program is effective and brings benefits, not injury or pain.

First of all, visit your doctor If you¶ve been inactive and want to begin physical activity, see a doctor first if:

y You are over the age of 40y Physical activity causes pain in your chesty You often faint or have spells of severe dizzinessy M oderate physical activity makes you very breathlessy You have a condition that gives you a higher risk of heart disease ± for example smoking,

being overweight, having a high blood cholesterol or high blood pressurey You think you might have heart disease or your doctor has said you have heart problemsy You are pregnant.

Setting goals Setting goals gives you something to work towards and provides you with a way to measure howwell you are doing over a period of time. When it comes to succeeding at your exercise program,setting goals and monitoring your progress will help you stay on track and get you to where you

want to go!

O ne of the first steps is to identify why exercise is important to you. Ask yourself what you wantto get out of becoming more active. T hink about the benefits you want to experience if youchoose to be more active, as well as the barriers that are holding you back. It may be helpful tomake a list of the pros and cons. Which barriers do you feel strongest about? What are thebenefits that you want to experience?

Start easyIf you are currently inactive or feel your fitness level is low, start gently with a short session of an activity that you feel you can manage. Build your confidence and fitness level with a numberof short sessions.T here are no set rules about how you progress. If you have not exercised for some time, youshould progress slowly. Increase the length and the intensity of your exercise session gradually.Don¶t push yourself straightaway. Injury or discomfort can occur and this will dampen yourspirits.

Stretching, warm up and cool down As the name suggests, the warm-up is designed to increase the body¶s internal temperature andwarm your muscles so as to prevent muscle strains, sprains and stretched muscles. T he bestway is to start off at a leisurely pace, and then pick up speed. Usually a five to 10 minute warm-up is all you ' ll need, but this will vary from person to person and if the weather is cold.

In the same way, for the last five minutes of your exercise, slow down and allow your body tocool down gradually, letting your heart rate and breathing rate come back to normal.

Stretching suggestions Stretching should be part of your warm-up and cool-down routines. Stretching helps reducemuscle soreness. T ake your time when you stretch.

y Stretch your muscles after your warm-up exercises.y Stretching should never be painful. O nly stretch a muscle to the point of mild discomfort.

If it hurts, you¶re pushing too hard ± ease off.y Don¶t bounce or you could overstretch muscle tissue which leads to muscle stiffness and

tenderness. Hold the stretch for around 10 to 30 seconds.



y Stretch opposing muscle groups one after the other. For example, stretch yourquadriceps (muscles on the front of the thigh) then stretch the hamstrings (muscles onthe back of the thigh).

y Remember to keep breathing normally as you stretch.

W hat should I wear? M ake sure you have comfortable clothing, a suitable pair of shoes and water (and perhapssunscreen and a hat if you are outside). Your shoes should provide good support and the besttype will depend on the activity you are doing. T he wrong type of shoe could cause foot pain or

blisters.

TechniqueIf you are trying something new, or getting back into an activity you have not done for awhile, itmight pay to get some coaching or instruction. Depending on the activity, incorrect or poortechnique may lead to injury or soreness.

W here to get help

y Your doctory Physiotherapisty Sports physiciany Australian Physiotherapy Association T el. (03) 9534 9400y ' Go for your life ' Infoline T el. 1300 73 98 99

Things to remember

y If you haven¶t exercised for a while, see your doctor before starting an exercise program.y Warming up before exercise is a good way to reduce the risk of injury and to prepare

yourself physically as well as mentally for activity.y Concentrate on warming up the specific muscle groups you will be using in your exercise

and include stretches.y It is important to cool down after exercise.



Arthritis a nd exercise

Arthritis can cause pain, stiffness and often inflammation in one or more joints or muscles.Regular gentle exercise can reduce some of the symptoms of arthritis and improve joint mobilityand strength.

People with arthritis should choose their type of exercise carefully. Be guided by your doctor or ahealth professional such as a physiotherapist or exercise physiologist. (An exercise physiologist isan allied health professional who helps people with their physical activity and lifestyle habits to

prevent and manage injuries or chronic conditions.)

O steoarthritis is common O steoarthritis is the most common form of arthritis. Normally the two bones of a joint arecushioned with a strong flexible tissue called cartilage. In osteoarthritis the cartilagedeteriorates, causing pain and stiffness.

Cartilage doesn¶t have a blood supply. It relies on synovial fluid moving in and out of the joint tonourish it and take away waste products. Exercise helps this process, reducing some symptomsof arthritis.

Exercise can relieve symptoms Regular, gentle exercise can have many benefits for people with arthritis. Exercise can:

y Facilitate joint nourishmenty Ease pain and joint stiffness and improve flexibilityy Build muscular strength and improve balancey Reduce joint deformity and improve posturey Prevent or manage osteoporosis (thinning of the bones) by maintaining bone densityy Improve overall health and fitness and lower stress levelsy Help maintain a healthy body weight.

D ifferent types of exercise An inflamed, hot or painful joint needs rest. However, too little exercise can cause muscleweakness, pain and stiffness.

People with arthritis should do some form of physical activity every day. T his may include:

y M obility exercises ± such as stretching, to maintain or improve the joint¶s range of motion and flexibility.

y Strength exercises ± such as weight-bearing exercises, to build muscle strength andprovide stability to the joint and improve your ability to perform daily tasks.

y Aerobic exercises ± such as walking or cycling, to improve cardiovascular fitness.

U seful exercises M any different types of exercise are suitable for people with arthritis, including:

y Dancingy Swimming or water exercise classesy Walking or nordic walking (walking with Nordic poles)y Chair exercisesy Low-impact aerobicsy Strength trainingy T ai Chi.

General cautions and suggestions Your doctor or health or fitness professional can provide you with advice specific to you. Generalsuggestions on safe exercising include:



y See your doctor before starting any new exercise program. If you have had a jointreplaced, find out from your surgeon or physiotherapist which movements you shouldlimit or avoid.

y Don¶t exercise a painful, inflamed or hot joint. You can move the joint gently through itsrange of movement several times to help reduce stiffness and improve circulation.

y Start gently and increase the intensity of your exercise program gradually over weeks ormonths.

y Warm up thoroughly beforehand. Cool down after exercise with gentle, sustainedstretches.

y Pay attention to good technique and try to move smoothly. Don¶t force a joint beyond a

comfortable range of motion.y If your joint feels particularly painful afterwards (for longer than two hours after an

exercise session), reduce the intensity of your next exercise session.y If an activity causes you pain or increases your pain beyond what is normal then stop this

activity.y Increase incidental activity in your lifestyle. For example, walk to nearby shops instead of

driving.

W here to get help

y Your doctory Physiotherapisty Exercise physiologisty Local fitness or aquatic centrey Local community health centrey Arthritis Victoria T el. (03) 8531 8000 or 1800 011 041y ' Go for your life ' Infoline T el. 1300 73 98 99

Things to remember

y Exercise can help reduce the symptoms of arthritis.y An inflamed, hot or painful joint needs rest.y Exercise programs should be planned in consultation with your physiotherapist, exercise

physiologist or health or fitness professional.



Depression a nd exercise

Regular exercise can be an effective way to treat some forms of depression. Physical activitycauses brain pleasure centres to be stimulated and leads to feelings of wellbeing. Exercise canalso be an effective treatment for anxiety. Some research studies indicate that regular exercisemay be as effective as other treatments like medication to relieve milder depression. Generally,exercise has a place in treatment as part of a comprehensive approach to the illness.

D epression explained

Everyone feels sad from time to time, but depression is characterised by prolonged feelings of sadness, dejection and hopelessness. O ne in five women and one in eight men will experiencedepression at some point in their lives.

Depression is a complicated illness, which can involve a number of contributing factors such asgenes, environment, lifestyle, brain activity, psychology and personality.

D epression, health and heart attacks O n average, depressed people only exercise about half as much as people who aren¶t depressed.T his lack of cardiovascular fitness puts a depressed person at an increased risk of heart attack. Italso seems that depression and exercise influence each other ± a sedentary lifestyle increasesthe risk of depression and depression increases the likelihood of a sedentary lifestyle.

Exercise studyO ne research study compared the effects of exercise and drug therapy in treating depression inolder people. T he 156 depressed men and women were divided into three groups. O ver 16weeks, one group took antidepressants, the second group undertook an aerobic exerciseprogram and the third group used both medications and exercise. Selected results include:

y T he participants in all three groups improved.y T he participants taking antidepressants improved the fastest.y 68.8 per cent of participants in the combination group were no longer classified as

clinically depressed after treatment.y

60.4 per cent of participants in the exercise group were no longer classified as clinicallydepressed after treatment.y 65.5 per cent in the medication group were no longer classified as clinically depressed

after treatment.

However, when the research done on adolescents and young people is pooled, there are notmany studies and, although some benefits are found for depression and anxiety, the benefits arerelatively small.

The brain chemical ± serotonin Serotonin is an important brain chemical (neurotransmitter) that contributes to a range of functions, including sleep and wake cycles, libido, appetite and mood. Serotonin has been linked

to depression.

Some researchers have found that regular exercise, and the increase in physical fitness thatresults, alters serotonin levels in the brain and leads to improved mood and feelings of wellbeing.Some research indicates that regular exercise boosts body temperature, which may easedepression by influencing the brain chemicals.

O ther therapeutic benefits of exercise Apart from changes in brain activity, there are other factors that may help explain the benefits of exercise:



y T he person experiences a boost to their self-esteem because they take an active role intheir own recovery.

y Some forms of exercise, such as team sports, are also social events.y Physical activity burns up stress chemicals, like adrenaline, which promotes a more

relaxed state of mind.y An enjoyable bout of exercise may be distracting enough to break the vicious cycle of

pessimistic thinking.

P hysical benefits T he physical benefits of regular exercise include:

y Improved cardiovascular fitnessy Reduced risk of premature deathy Reduced cholesterol levely Reduced blood pressurey M aintenance of healthy weighty Improved muscle tone.

Exercise suggestions Before deciding on any exercise plan, consult with your doctor, especially if you haven¶texercised for some time. Some ways you can use exercise to help manage depression are:

y Choose a range of fun activities.y Ask a family member or friend to be an exercise partner, as lack of motivation is one of

the key characteristics of depression.y Exercise two to five times per week.y M ake the length of each exercise session at least 30 minutes.y Exercise at around 60 to 70 per cent of your maximum heart rate. T o calculate your

maximum heart rate, subtract your age from 220.y Remember to thoroughly warm up and cool down.y T ry to live a more active lifestyle ± walk instead of using the car for short trips, or use

stairs instead of lifts and escalators when possible.

W here to get help

y Your doctory Your local community health centrey Lifeline T el. 13 11 14y Kids Helpline T el. 1800 55 1800y Find a GP near you who specialises in mental health issues through the beyondblue website y beyondblue Info Line T el. 1300 22 4636y SANE Mental Health Information Line T el. 1800 18 SANE (7263), weekdays 9am to 5pmy Mental Health Advice Line T el. 1300 280 737

Things to remember

y Research suggests that regular exercise may be effective in preventing depression andalso in treating mild depression.y A sedentary lifestyle increases the risk of depression, and depression increases the

likelihood of a sedentary lifestyle.y Regular exercise alters brain chemistry and leads to improved mood and feelings of

wellbeing.y People who suffer from anxiety also improve when they exercise regularly.



E a ting disorders

Eating disorders are a mental illness. T hey can affect women and men of all age groups, from arange of backgrounds and from different cultures. Despite an increase in the incidence andunderstanding of eating disorders, many people live with these disorders for a long time withouttreatment or a clinical diagnosis.

Female adolescents and young women are most commonly affected, but men can be also beaffected by eating disorders. It is estimated that approximately one in every 100 Australian

adolescent girls will develop anorexia nervosa and approximately five in 100 Australians developbulimia.

Signs and symptoms Some habits and behaviours are common to people with eating disorders. T hey include:

y Weight loss or weight change, usually due to dieting, but sometimes from an illness orstressful situation.

y Preoccupation with body appearance or weight.y Loss or disturbance of menstrual periods in females.y Sensitivity to cold.y Faintness, dizziness and fatigue.y Increased mood changes and irritability.y Social withdrawal.y Anxiety and depression.y Inability to think rationally or concentrate.y Increased interest in preparing food for others.y O bsessive rituals, like only drinking out of a certain cup.y Wearing baggy clothes or changes in clothing style.y Excessive or fluctuating exercise patterns.y Avoidance of social situations involving food.y Frequent excuses not to eat.y Disappearance of large amounts of food.y T rips to the bathroom after meals.y Dieting.

Dieting, depression and body dissatisfaction are the most common risk factors for the onset of an eating disorder.

Causes T here is no single cause of eating disorders. It is currently agreed that eating disorders aremultifactorial ± that is, social, psychological and biological factors all play a part, in varyingdegrees, for different people.

Contributing factors may include:Social factors

y M edia and other presentations of the2

ideal¶ shape as slim and fit.y M ixed messages about health and fast food.y Pressure to achieve and succeed.y O ccupations or pursuits with an emphasis on body shape and size ± for example,

modeling or gymnastics.

P sychological factors

y M ajor life changes or events such as adolescence, relationship breakdowns, childbirth,the death of a loved one, or the accumulation of many minor stressors.

y Fear of the responsibilities of adulthood.y

A belief that love is dependent on high achievement.



y Poor communication between family members.

Biological factors

y Adolescence and its associated physical changes.y Genetic or familial factors.

I f you think you have an eating disorder M any people have problems with their eating. If you do have an eating disorder, you have the

right to get help. Remember that these disorders can be overcome.

Getting professional help and support from others is important. Recovery may be slow as youlearn to approach food in a more positive way and understand the reasons for your behaviour,but the effort will be worthwhile.

Family and friends Parents, siblings, partners, friends, extended family, work colleagues and others oftenexperience many different feelings as they learn to cope with the effects of an eating disorder onthe person, and on their own lives.

T he strain of living with an eating disorder can create tensions and divisions within a family.T here may be feelings of confusion, grief, anger, guilt and fear.

Family and friends can remind their loved one that the effort associated with recovery will beworthwhile for everyone. T he most important thing is to show love, care and faith in the person,and seek advice at the earliest possible time.

Some suggestions for family and friends include:

y Be honest and open about your concerns.y Use

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I¶ statements rather than3

you¶ statements. For example,3

I am concerned for youbecause I have noticed you are not so happy at the moment¶ rather than,

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You aren¶t

happy at the moment¶.y Focus on the person¶s behavioural changes, rather than their weight, food consumptionor physical appearance.

y T ry to take the focus off food and weight. T he person with the eating disorder is alreadylikely to be excessively focused on food and weight issues.

y M ealtimes should not be a battleground. Frustrations and emotions need to be expressedbut not at mealtimes, which are already likely to be difficult.

y Do things as you usually would. T he person with the eating disorder needs to learn to co-exist with food and other people, rather than others learning to co-exist with the eatingdisorder.

Treatment and recovery M any different forms of therapy are available and it is important to remember that different

approaches work for different people. O nce the right approach is found, prospects of recoveryare excellent. Professional help and support from others is important.

Because the disorders affect people physically and mentally, a range of health practitionersmight be involved in treatment including psychiatrists, psychologists, doctors, dietitians, socialworkers, nurses and dentists.

W here to get help

y Your doctory Your local community health centre or another health practitioner



y T he Eating Disorders Foundation of Victoria Support, Referral and Information Line T el.(03) 9885 0318 or 1300 550 236 9.30am to 5.00pm, M on to Fri.

Things to remember

y T here is no single cause of eating disorders.y Dieting, depression and body dissatisfaction are common risk factors for the onset of an

eating disorder.y Eating disorders can be overcome with professional help and support from others.



Fo la te for women

Folate (also known as folic acid) is a B-group vitamin. Women of child-bearing age should takeextra folate daily because this vitamin is crucial to the healthy development of babies in earlypregnancy.

Folate taken before conception and during the first few weeks of pregnancy can prevent sevenout of ten cases of neural tube defects, such as spina bifida. O ver 600 pregnancies in Australiaevery year are affected by neural tube defects.

The neural tube In the developing foetus, the neural tube will later become the baby¶s spinal cord, brain and thebones that enclose them. If something goes wrong in their development, the result is called aneural tube defect. T his can cause a wide range of disabilities like loss of bladder and bowelcontrol and paralysis of the legs. In some cases, the effects can be more severe.

The average diet doesn¶t contain enough folate M ost women don¶t get enough folate. It¶s difficult to measure just how much folate you get fromyour diet because the vitamin is affected by how foods are cooked and stored.

A baby¶s neural tube is formed and closed in the first four to six weeks of pregnancy. By the timemost women know or suspect they are pregnant, the time to benefit from extra folate haspassed.

Women who are able to get pregnant need 0.4±0.5mg of folate daily. T he best way to make sureyou get this amount is to take a supplement as well as eating foods naturally rich in folate. Youcan also eat foods that have folate added to them like some cereals.

Even women who aren¶t planning to have a baby should increase their folate intake becausearound half of all pregnancies are unplanned.

How to increase your folate intake

Ways to get enough folate include:

y T ake folate supplements.y Eat folate-rich foods such as asparagus, spinach, Brussels sprouts, oranges, bananas,

strawberries and legumes.y Choose foods that have been fortified with folate, such as breakfast cereals and bread.

At higher risk Some women have a higher risk of having a baby with a neural tube defect. T hese women needto take a higher dose (5mg) of folate each day. T his is 10 times higher that that recommendedfor women with a low risk. These high doses should be taken under medical supervision .

You are at greater risk if you (or your partner):

y Already have a baby with a neural tube defecty Have a neural tube defect yourself y Have a close relative affected by a neural tube defecty T ake medicine for epilepsy or seizures ± some medications affect the absorption of folate.

You are also at higher risk if you have type I diabetes, and should discuss folate supplementswith your doctor.

W here to get help



y Your doctory Family planning clinicy An accredited practising dietitian, contact the Dietitians Association of Australia y Your local pharmacisty Community health centre

Things to remember

y Folate reduces the risk of neural tube defects in babies.y Even women who aren¶t planning to have a baby should increase their folate intake

because about half of all pregnancies are unplanned.y Using folate supplements is a good way to ensure adequate daily intake.



Menop a use a nd weight g a in

Women at menopause often experience weight gain, particularly around the abdomen. T his isoften due to declining oestrogen levels, age-related loss of muscle tissue and lifestyle factorssuch as diet and lack of exercise.

M enopause occurs when a woman stops ovulating and her monthly period (menstruation) stops.M any menopausal women experience weight gain. Normal hormonal changes are thought to bepartly responsible, although the exact process is not understood.

Body changes at menopause As we age, our muscles decrease in bulk and the metabolism slows down. T hese changes cancontribute to weight gain around the time of menopause. O ther physical changes associated withmenopause may include:

y Skin changes, such as dryness and loss of elasticityy Vaginal drynessy Hair growth (or loss).

T hese changes may affect a woman¶s body image and self-esteem. T aking steps to manage thesymptoms of menopause can be a powerful antidote.

O estrogen and fat distribution It seems that oestrogen may influence body fat distribution. O estrogen is the female sexhormone responsible for ovulation. Women of childbearing age tend to store fat in the lowerbody (

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pear-shaped¶), while men and postmenopausal women store fat around the abdomen(

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apple-shaped¶). Animal studies have shown that a lack of oestrogen leads to excessive weightgain, although the exact mechanisms are not yet understood.

Hormone therapy does not cause weight gain Contrary to common belief, various studies prove that weight gain is not linked to hormonereplacement therapy (HR T ). If a woman is prone to weight gain during her middle years, she will

put on weight regardless of whether or not she uses HR T . Some women may experiencesymptoms at the start of treatment, including bloating and breast fullness, and these may bemisinterpreted as weight gain. T hese symptoms usually disappear once the therapy doses aremodified to suit the individual.

The link to cardiovascular disease As women get older there is an increased risk of cardiovascular (heart and blood vessel) disease.T his may be partly due to the postmenopausal tendency to put on weight around the abdomen.Body fat that is stored within the abdominal wall and around the internal organs (visceral fat) isa risk factor for the development of cardiovascular disease.

HRT can reduce the risk of cardiovascular disease by preventing the shift in body fat distributionto the abdomen. In addition, oestrogen replacement boosts

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good¶ blood cholesterol (high densitylipoproteins, or HD L) and lowers

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bad¶ blood cholesterol (low density lipoproteins, or LDL).

O ther contributing factors Apart from declining oestrogen levels, other factors that may contribute to weight gain aftermenopause include:

y Loss of muscle tissue with agey Lowered metabolismy Reduced physical activityy Altered habits ± for example, more freedom to eat out.



M anaging menopause-related weight gain T o manage your weight after menopause, you should try to:

y Eat a low fat, high fibre diet.y Have regular and sustained aerobic exercise. T his will give your metabolism a boost. Aim

for at least 30 minutes of moderate physical activity every day.y Build up and maintain your muscle mass with strength training such as weight training or

weight-bearing exercise like walking. (See your doctor before starting a new exerciseprogram.)

y Accept the changes to your body.

Avoid crash diets A crash diet is when you severely reduce the amount you eat over a short time. Your bodyresponds to this reduced energy supply by using muscle tissue as fuel. M uscles use up a lot of kilojoules in your body. If you lose muscle tissue, it means you have further reduced your body¶sability to burn kilojoules. T his means you are likely to put on more weight when you start eatingnormally again.

It seems that the5

fat hormone¶ leptin plays an important role in this process. Leptin contributesto appetite control and metabolic rate. Studies show that leptin levels drop after a crash diet,which increases the appetite and slows the metabolism.

Consult with your doctor Your doctor can help you manage your menopause-related weight gain and other symptoms. If you have a pre-existing medical condition or haven¶t been very physically active for some time,see your doctor before you start any new fitness program.

W here to get help

y Your doctory An Accredited Practising Dietitian, contact the Dietitians Association of Australiay The Jean Hailes Foundation for Women¶s Health T el. 1800 151 441

Things to remember

y At menopause, many women experience weight gain, particularly around the abdomen.y Contributing factors include declining oestrogen levels, age-related loss of muscle tissue

and lifestyle factors such as diet and lack of exercise.y T reatment options include a healthy diet, regular exercise, strength training and hormone

replacement therapy (HR T ).y See your doctor for information and guidance if you haven¶t exercised in some time.



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