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Let's Get Social!
Did you know the #1 Motivator of Physical Activity is SOCIAL ENGAGEMENT! Our group classes are centered around bringing together women in similar life stages to exercise together:
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StrongHER - Summer Only
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Mamas in Motion - Ongoing
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Lifted - Ongoing
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Inner Strength - Ongoing
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Active Aging - Ongoing
Menopause Health:
Staying Active for Long-Term Health
During menopause, women experience a significant decline in estrogen levels, which can affect bone density, muscle mass, and metabolism. Exercise becomes even more crucial during this phase to preserve bone health, muscle strength, and cardiovascular fitness. Studies have shown that weight-bearing exercises like walking, running, and strength training can improve bone density and prevent osteoporosis. Regular exercise also enhances cardiovascular health and helps reduce the risk of heart disease, which increases after menopause.
Key Benefits of Exercise During Menopause:
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Preserves bone density and reduces the risk of osteoporosis
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Boosts metabolism and helps maintain a healthy weight
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Improves cardiovascular health and reduces the risk of heart disease
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Works to alleviate menopause symptoms
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To reach optimal fitness in menopause and make up for the loss of estrogen, women should incorporate strength training, plyometric training, and sprint/interval training into their exercise program. Our group fitness class, InnerStrength, helps teach women how to incorporate all of those necessary components into their routine, as well as creates a community of women who are going through this transition together.
Postmenopausal Health:
Prioritizing Strength & Longevity
After menopause, maintaining an active lifestyle is key to preserving long-term health and vitality. Exercise not only helps prevent osteoporosis and cardiovascular disease but also promotes mental clarity and reduces the risk of cognitive decline. Studies have demonstrated that regular exercise, particularly strength training, can improve muscle mass, bone density, and balance, significantly reducing the risk of falls and fractures in older women.
Key Benefits of Postmenopausal Exercise:
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Improves bone density and reduces the risk of fractures
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Enhances muscle strength and balance
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Reduces the risk of heart disease and stroke
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Supports cognitive function and reduces the risk of dementia
Our fitness class, Active Aging, prioritizes the strength and balance needs of older adults to help them remain independent and active as they age.
Exercise for Older Adult Women
Exercise plays a vital role throughout the lifespan, enhancing longevity, function, and overall quality of life. As we age, natural cell breakdown outpaces repair, affecting organ function and physical abilities. While this process is unavoidable, factors like exercise and diet are within our control and can significantly impact how we age. Regular physical activity not only reduces sedentary behavior but also helps mitigate symptoms of depression and lowers the risk of various health issues. Research shows that a combination of exercise and positive age stereotypes can improve recovery rates and reduce the likelihood of conditions like Alzheimer's and dementia.
Our fitness-forward programs focus on two main goals: reducing sedentary time and increasing physical activity. Evidence shows that even moderate amounts of physical activity can lower mortality rates in adults over 60 by up to 22%. Multi-modal and multi-component exercises, such as circuit training and high-intensity functional training, are highly effective in improving strength, balance, and aerobic fitness. With 30% of older adults experiencing falls annually, our approach emphasizes fall preparedness and cognitive reserve, helping individuals maintain independence for longer. Additionally, we connect participants with local resources to further support their health and well-being.
References
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Choi, P. et al. (2020). "Exercise and Bone Health in Women Across the Lifespan: A Review of the Literature." *Journal of Women’s Health.*
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ACOG (2019). "Physical Activity and Exercise During Pregnancy and the Postpartum Period." *American College of Obstetricians and Gynecologists.*
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Kalliainen, L. (2021). "The Role of Physical Therapy in Postpartum Recovery." *Journal of Women's Health Physical Therapy.*
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Kritz, M. et al. (2018). "Exercise as Medicine for Perimenopausal Women." *The Journal of Menopause.*
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Gennari, L. (2017). "Physical Exercise and Bone Health in Postmenopausal Women." *Osteoporosis International.*
