Hello Maria, can you tell us a little about your formation and your role at PALASIET Thalasso Clinic & Hotel?
Dr. Maria Casado. I have a degree in Internal Medicine and specialise in Aesthetic Medicine and Integrative Medicine. 
My role at Palasiet consists in assessing the patient from a holistic approach, taking into account how their lifestyle habits (diet, physical activity, sleep hygiene, stress management…) influence their physical and emotional health, focusing on prevention and improving their quality of life to help them achieve their health and aesthetic goals (weight loss, improvement of body composition…).

Could you explain how regular exercise influences the physical and mental health of middle aged and senior men and women? 

Regular exercise is essential to maintain physical and mental health in all ages, but especially after 40. Physically, it improves muscle strength, flexibility and cardiovascular endurance, reducing the risk of chronic diseases such as diabetes and high blood pressure. 
Mentally, exercise promotes the release of endorphins, which improves mood and decreases symptoms of anxiety and depression.

What key differences have you observed between the effects of exercise in both genders?
In general, both men and women benefit significantly from exercise, although women tend to show more marked improvements in bone density and reduced abdominal adiposity.
Men, on the other hand, tend to experience greater increases in muscle mass and relative strength.  

What are the main benefits of exercise for people over 40? 

The benefits of exercise in people over 40 include improving cardiovascular health, strengthening bones and muscles, maintaining a healthy weight and improving mobility and balance, which reduces the risk of falls.
There is also an improvement in cognitive function and general mood.

Are there significant differences between the benefits for men and women?
While both genders experience improvements in cardiovascular and muscle health, women may see a greater benefit in terms of bone health due to the higher prevalence of osteoporosis. Men tend to experience greater gains in muscle mass and strength due to hormonal differences.

For women, how can exercise help manage menopausal symptoms?Regular exercise can relieve many menopausal symptoms such as hot flashes, fatigue and mood swings. 
It can also help prevent bone and muscle loss, improve cardiovascular health and contribute to better sleep quality. These are all crucial during menopause.

What kind of physical activities do you recommend for women going through menopause?
I recommend a combination of aerobic exercise such as walking, swimming or HIIT with resistance training with weights or elastic bands.

Yoga and pilates are also highly beneficial for improving flexibility, balance and reducing stress.

Are there specific exercises that can help reduce the risk of osteoporosis in postmenopausal women?
Yes, weight-bearing exercises such as walking, running, stair climbing and resistance training are essential to maintain bone density and prevent osteoporosis.
Weight training and the use of resistance machines are also very effective.

For men, how can exercise play a role in preventing and managing common age-related conditions, such as declining muscle mass and cardiovascular health?
Exercise, especially strength training, is crucial in preventing sarcopenia, the loss of muscle mass associated with ageing. 

In addition, regular cardiovascular exercise such as running, walking or cycling improves heart health and reduces the risk of cardiovascular disease.

Is there any type of exercise that you consider most effective for maintaining mental and cognitive health while aging?
Aerobic exercise, such as brisk walking, swimming or dancing has been shown to be particularly effective in maintaining cognitive health. This type of exercise improves cerebral blood flow and promotes neuroplasticity, essential for maintaining cognitive functions such as memory and learning.

Could you tell us about the importance of exercise in preventing chronic diseases such as diabetes, hypertension and cardiovascular disease?

Regular exercise helps control weight, improves insulin sensitivity and lowers blood pressure, which are critical factors in the prevention of type 2 diabetes and hypertension. It also improves the lipid profile, reducing the risk of cardiovascular disease. 
Maintaining an exercise routine contributes significantly to longevity and a better quality of life.

What advice would you give to someone over 40 who has never exercised and wants to start now? 
Starting gradually is essential. I recommend starting with low-impact activities such as walking or swimming and progressing slowly in intensity and duration.

It is vital to consult with a health professional before starting any exercise programme to ensure that it is safe and appropriate for your current physical condition.

Are there special precautions to take?
Yes, you should pay attention to warning signs such as unusual pain, dizziness or shortness of breath.
It is crucial to stay hydrated, wear appropriate footwear and perform appropriate warm-ups and stretches. In addition, tailoring exercise to any physical limitations or pre-existing health conditions is essential to avoid injury.

How can exercise influence the quality of life and emotional well-being of people over 40, especially in the context of menopause in women?
Exercise significantly improves quality of life by increasing energy, improving mood and reducing stress and anxiety.
In the context of menopause, exercise can alleviate symptoms such as hot flashes and fatigue, improve sleep quality and provide a sense of control and well-being, contributing to better emotional and physical health.