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A regular exercise programme is essential. This does not mean setting yourself something you cannot possibly achieve, like jogging round the block in the cold. This is boring. You only need to look at the faces of people doing it. It also can be dangerous during the middle years.

For some reason many women do not feel that regular exercise is part of their scene. But regular outdoor activity could be golf, tennis, gardening, or anything that keeps you out of doors and in action, and in addition gives you a regular, uplifting, outside interest that makes you feel good and allows you to see people.

Don’t put it off just because it is bad weather; a true saying is that there is no bad weather, only bad clothes for it – buy a good jumper.

Housework no longer provides exercises to the same extent as it once did. Instead of scrubbing and washing, we have labour-saving devices. Use the time saved for exercise that is more fun.

Your appearance will improve. Well-toned muscles make you walk well and feel good, prevent stiffening of the joints and make you look years younger. You are never too old; you should continue exercising to any age if your doctor considers your health allows it.

Regular exercise helps you to lose weight. If your food intake is not balanced by output and exercise, the result is surplus weight around your body – another reason for regular exercise. A regular exercise programme should be done daily. Time must be set aside for it, and remember, however many calls on your time from your children, your partner or your grandchildren, you have to see you set the time aside and do it.

The most important exercises are for your middle and your pelvic floor at this stage. Back and shoulder exercises are also important. They take, at the most, ten minutes a day.

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Stomach, back and buttock exercises

1 Lie on your back and raise your straight legs 90° to the rest of your body and slowly lower them (figure 8.1)

Figure 8.1

2 Raise both your upper body and your straight legs so that you look like a ‘V perched on your tailbone. Slowly lower (

3 When you are in the ‘V position above, open and close your straight legs several times

4 Lie on your back, lift one leg at right angles to your body, and, while it is still straight, bring it across your body and down to touch the hand of the opposite outstretched arm. Then do this to the other side

5 Roll on your tailbone in the pivoted position. Between each of these, have a rest and rotate your feet first round one way and then the other. Then take four deep breaths before you start again.

Shoulder shrugging exercises Shrug your shoulders up and down, up and down, and then rotate your arms backwards and forwards. This helps to strengthen the shoulder girdle and stop pins and needles which so many menopausal women complain of in bed, due to sagging of their shoulder muscles. Chest exercises With your hands outstretched in front, clasp your hands and press them firmly together so that you feel your pectoral muscles contracting.

Remember, do these exercises every day and you will be surprised. In a matter of weeks your figure will alter dramatically.

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