Study shows more exercises key to weight loss after menopause

Many women find it difficult to lose weight after menopause despite doing 150 minutes of exercise every week. But a new study now shows that women need to exercise for longer, beyond the standard World Health Organisation recommended duration of two-and-a-half hours a week to lose the excess fat that piles up after this time in their life when the menstrual cycle ends.

In a study published in the medical journal JAMA Oncology, researchers compared the effect of moderate to vigorous aerobic exercise on body fat among women who exercised for 150 minutes weekly and those that exercised for 300 minutes per week.

The 400 women who participated in the research were aged between 50 to 74 and had a body mass index (BMI) of 22 to 40.

They were evenly split into two exercise groups (150 and 300 minutes weekly) comprising 200 people each. All these women were inactive prior to the study.

To enhance the credibility of the findings, the women were advised to eat as they normally would and not change their diet regime even as they participated in the study.

Results of the study showed that total reduction in the mean body fat was greater in the 300-minute exercise group—by a kilogramme or one per cent body fat—compared to the 150-minute exercise group.

Declines in total abdominal fat, waist circumference and BMI were also more pronounced in the 300-minute exercise group.

The fat content reductions were especially greater in obese women (BMI of 30 and above) who worked out for 300 minutes each week.

“These findings provide a basis for encouraging post-menopausal women to exercise at least 300 minutes per week, longer than the minimum recommended time,” the study researchers stated.

Health experts highly recommend physical exercise for older women as menopause usually predisposes them to weight gain and abdominal fat which are health hazards.

Previous studies have linked breast cancer—occurring after menopause—to obesity.

“We know for a fact that weight gain after menopause makes women vulnerable to breast cancer. So exercising to reduce weight can help prevent the disease,” said Dr Othieno Abinya, a consultant oncologist at Nairobi Hospital.

Other cancers that have been linked to obesity include oesophageal, pancreatic, colon, kidney, endometrial, thyroid and gall bladder.

Dr Abinya, however, stated that even thought weight loss plays a significant role in cancer prevention, it does not completely eliminate the risk of getting the disease.

Obesity is also a major contributor to non-communicable diseases (NCDs) like diabetes, hypertension and heart disease. Research has shown that oestrogen hormone levels usually begin slowing down after menopause.

This leads to low metabolic rates thus reducing the body’s ability to adequately burn calories as it previously did. These hormonal changes increase obesity risks.

A reduction in the hormone further prompts women to eat more hence promoting weight gain among those leading sedentary lifestyles.

Muscle mass also decreases with old age, consequently increasing obesity risk as the amount of calories used up by the body reduces.

Lack of oestrogen may also cause the body to use starch and blood sugar less effectively, thereby increasing fat storage and making it harder to lose weight.

Genetic factors and stress experienced by many older women such as divorce, death of a spouse or children leaving home might cause them to change their exercise and diet regime thus leading to weight gain.

Leila Akinyi, a nutritionist at the Ministry of Health said that good eating habits play a key role in preventing obesity.

“You should always have a balanced diet. But at any point, ensure that half your plate is filled with fruits and vegetable. The remaining half is for proteins and starch.”

Despite the common belief that weight gain is caused by eating a lot of proteins, she warned that excessive intake of starch—especially for the less active—is a major contributor to obesity as the unused starch gets converted into fat.

“Your body should be able to sufficiently burn starches like rice or ugali that you consume. So if you just sit on your desk the whole day, eat less. But if you exercise intensively or use a lot of energy in jobs such as construction work, then your intake can increase.”

Fitness experts always caution that exercise without a good diet is counterproductive. For instance, lovers of soft drinks and processed food may find it hard to lose weight as they may unknowingly be consuming more calories than they can burn.

Obesity and overweight are defined by the WHO as abnormal or excessive fat accumulation that may impair health.

The BMI—a person’s weight in kilogrammes divided by the square of his height in meters (kg/m2) — is a common approach used to classify overweight and obesity in adults.

Those with a BMI of 25 and above are considered overweight while those with a BMI of 30 and above are considered obese.

National statistics indicate that 25 per cent of women between 15 to 49 years are either overweight or obese. But this figure shoots to 40 per cent in urban areas.

Esther Momanyi is a 57-year-old woman who has been struggling to lose weight for three years to no avail.

“I jog for 30 minutes each day from Monday to Friday. But since I started, I haven’t managed to lose more than two kilogrammes,” she said.

Esther, just as most women her age, worries about excessive weight gain as it is considered a risk factor for a myriad of NCDs especially in older women above 50.

While choosing their exercise regimes, most people are usually guided by the WHO guidelines which recommends how long adults should exercise for in a week at moderate intensity so as to reap health benefits.

“That’s what I have been adhering to. But it now feels like I am not doing enough,” said Ms Momanyi.

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