Epidemiologic studies suggest that as little as thirty minutes of moderate intensity physical activity each day can lower the risk of developing cardiovascular disease in women. Even sedentary individuals who become physically active at older ages achieve cardiovascular benefits.
Physical activity appears to slow the initiation and progression of cardiovascular diseases through beneficial effects not only on body fat (adiposity) but also on insulin sensitivity, blood sugar control (glycemic), type 2 diabetes, blood pressure, cholesterol (lipids), endothelial function, and inflammation.
Exercise enhances the bioavailability of nitric oxide within the arteries. Nitric oxide is a key vasodilatory molecule that protects the structure and function of the arteries. Nitric oxide keeps the arteries open/ relaxed and reduces arterial build-up. The hormone estrogen also enhances nitric oxide bioavailability. However, the menopause transition naturally results in diminished estrogen production which then results in reduced nitric oxide bioavailability. Reduced estrogen production (the cause) is why post menopausal women are more prone to high blood pressure (the affect).
Thirty minutes of moderate, joyful exercise each day for post menopausal women helps to replenish a healthy level of nitric oxide within the arteries. Exercise also increases insulin sensitivity, which means glucose (blood sugar) is taken in by cells to produce energy. When glucose is not taken in by cells, the glucose becomes stored body fat (contributes to weight gain).
Thirty nurturing minutes a day . . . tai chi, a joyful walk or a CD type workoutat home to comfort your heart and soul, how nice!
Source:
S.S. Bassuka, J.E. Manson
Division of Preventive Medicine, Brigham and Women's Hospital, Boston Ma.
Nutrition, Metabolism and Cardiovascular Diseases


