WBOC-TV 16, Delmarvas News Leader, FOX 21 - Exercise for women: Avoiding weight gain as you age

Although many women put on extra pounds during middle age, you can help beat the bulge with a boost to your exercise routine.

Weight gain in midlife is due to a shift in hormones, combined with unhealthy habits. This can cause women to lose lean muscle mass, gain fat and add weight as they approach menopause.

Unwanted pounds can leave you frustrated and in need of a new wardrobe. Weighing too much is also linked to a number of health problems like heart disease, diabetes and some cancers. Plus, once you've gained the weight, it's extremely challenging to take it off.

Beating the bulge: facing the facts

• Extra pounds tend to come on with age.
• Losing weight - and keeping it off - is tough.

So what's a girl to do? Help prevent weight gain from happening in the first place with exercise. Experts agree that regular physical activity can help prevent unwanted pounds.

How much exercise you need depends on your health and your goals:

• The Centers for Disease Control and Prevention (CDC) says adults should exercise for 150 minutes per week - which equals 30 minutes, five days a week - to stay healthy and help prevent some chronic diseases. But these guidelines don't address your specific goals or how much activity is needed for weight loss.
• If you're already overweight in midlife, permanent weight loss is possible, but takes hard work. You'll need even more exercise to reach and maintain a healthy weight. The American College of Sports Medicine and the American Heart Association say that 60 to 90 minutes of exercise per day is needed to lose weight and keep it off.

The take-home message
With so many recommendations, it's tricky to know what to do. One message is clear: to maintain a steady weight and stay healthy, any amount of exercise is better than none. And more exercise is generally better than less exercise to keep unwanted pounds away. Check with your doctor first to see what activity level is right for you.

Setting aside one hour each day for exercise can be near impossible for many people. But it doesn't have to happen all at once to count. Try breaking up your workouts into shorter sessions throughout the day. For example:

• Walk the dog at a quick pace for a half hour in the morning, and play tennis with friends for 30 minutes in the evening.
• Take a brisk 20-minute walk before work, another one during your lunch break and a last one after dinner.

Mind your diet, too
Keep in mind that exercise is just one half of the healthy weight puzzle. Having a nutritious diet is just as important to your waistline and wellbeing. Here are some simple diet tips:

• Focus your diet on vegetables, fruits, whole grains, low-fat and nonfat dairy, and lean sources of protein.
• Limit foods high in saturated and trans fats, sodium and added sugar.
• Keep portion sizes in check.