Walking
off Postmenopausal Decreases in bone mineral density, aerobic fitness,
muscle strength, and balance.
Researchers writing in the medical journal Physical Therapy say that
"Menopause may induce a phase of rapid decreases in bone mineral
density, aerobic fitness, muscle strength, and balance, especially in
sedentary women."
Asikainen TM, Suni JH,
Pasanen ME, Oja P, Rinne MB, Miilunpalo SI, Nygard CH, Vuori IM. Effect
of brisk walking in 1 or 2 daily bouts and moderate resistance training
on lower-extremity muscle strength, balance, and walking performance in
women who recently went through menopause: a randomized, controlled
trial.
Phys Ther. 2006 Jul;86(7):912-23.
From the article abstract:
BACKGROUND AND PURPOSE: Menopause may induce a phase of rapid decreases
in bone mineral density, aerobic fitness, muscle strength, and balance,
especially in sedentary women. The purpose of this study was to examine
the effects and feasibility of an exercise program of 1 or 2 bouts of
walking and resistance training on lower-extremity muscle strength (the
force-generating capacity of muscle), balance, and walking performance
in women who recently went through menopause.
SUBJECTS AND METHODS: The subjects were 134 women who recently went
through menopause. The study was a 15-week, randomized, controlled trial
with continuous and fractionated exercise groups. The outcomes assessed
were lower-extremity muscle strength, balance, and walking time over 2
km. Feasibility was assessed by questionnaires, interviews, and training
logs.
RESULTS: One hundred twenty-eight women completed the study. Adherence
to the study protocol was 92%. Both continuous and fractionated
exercise groups improved equally in lower-extremity muscle strength and
walking time but not in balance. Almost 70% of the subjects considered
the program to be feasible. Two daily walking sessions caused fewer
lower-extremity problems than did continuous walking.
DISCUSSION AND CONCLUSION: Brisk walking combined with moderate
resistance training is feasible and effective. Fractionating the walking
into 2 daily sessions is more feasible than continuous walking. |
