Previously sedentary women should begin by walking at a comfortable pace for 15 minutes, three times per week, gradually increasing time, frequency, and intensity. Resistance exercise should be performed two to three times each week, using free weights or machines. To maximize strength gains and to minimize the risk of injury, the patient should do the progressive resistance exercises with instruction and under supervision until she has mastered the techniques. Appropriate stretching exercises should be performed after each aerobic and resistance session to improve and maintain flexibility. These are best performed under supervision until the technique has been mastered.
Healthy women can probably undertake such a program without medical screening.
For most women, compliance requires a clear understanding of the benefits that may be gained through regular exercise. Prevention of obesity, osteoporosis, cardiovascular disease, and adult-onset diabetes is a sufficient incentive to keep most older women exercising, especially if the activities are enjoyable. Women, high-density lipoprotein cholesterol, and exercise. Reduced mortality associated with long-term postmenopausal estrogen therapy. Dr Shangold is director of the Center for Sports Gynecology and Women's Health in Philadelphia.