Best exercises during menopause?
I often get asked what are the best exercises to start or continue throughout the menopause years? The simple answer is those that you enjoy because if you enjoy doing something you are more then likely continue doing it.
Movement and exercise during our meno years focus on
-improving cardiovascular health,
-maintaining bone density,
-building muscle strength,
-promoting flexibility and
-mental well-being.
A balanced exercise routine should include a combination of aerobic (cardio), strength training, flexibility, and balance exercises. Here are some of the most beneficial exercises for women going through menopause:
- Cardiovascular (Aerobic) Exercises
Cardio exercises are great for heart health, weight management, and reducing the severity of menopausal symptoms like hot flashes. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous cardio each week.
- Walking: A simple, low-impact option that boosts cardiovascular health and burns calories without stressing the joints.
- Jogging or Running: Great for those who enjoy more intense exercise, running helps with weight control and strengthens bones.
- Swimming: In a pool or in the sea –A low-impact, full-body workout that improves cardiovascular fitness without putting stress on joints. It’s also refreshing, which can help with hot flashes.
- Cycling: Good for both outdoor enjoyment or indoor spinning classes, cycling is low-impact and great for heart health and leg muscles.
- Strength Training
As oestrogen levels decline, women lose muscle mass and bone density, which increases the risk of osteoporosis. Strength training helps build and maintain muscle, while also promoting bone strength and improving balance.
- Weight Lifting: Lifting free weights or using weight machines at the gym strengthens bones and muscles, particularly important for preventing osteoporosis.
- Resistance Bands: Resistance bands offer a versatile, portable way to build muscle strength. They are particularly gentle on joints while still being effective for strength building.
- Bodyweight Exercises: Exercises like squats, lunges, push-ups, and planks are excellent for maintaining muscle mass and promoting bone health. These exercises are functional and mimic everyday movements, improving overall strength and balance.
- Flexibility and Balance Exercises
These exercises help improve flexibility, reduce stiffness, and improve balance, which can become more challenging with age and hormonal changes.
- Yoga: Yoga helps with flexibility, stress reduction, and balance. It’s also effective in calming the mind, which can help with menopause-related anxiety, mood swings, and insomnia.
- Pilates: Pilates strengthens the core, improves flexibility, and supports joint health. It is also beneficial for posture, which can help prevent back pain and other issues related to bone loss.
- Tai Chi: This slow, flowing movement exercise improves balance, coordination, and mental calmness, which can reduce stress and support mental well-being.
- Weight-Bearing Exercises
These exercises are crucial for building and maintaining bone density, as they force the bones to work against gravity.
- Hiking: Hiking on uneven terrain combines cardio with weight-bearing benefits for bones, while also offering stress-relief through nature.
- Dancing: Fun and weight-bearing, dancing provides cardio benefits and helps strengthen bones and muscles.
- Tennis or Racquet Sports: Sports that involve quick movements and changes in direction (such as tennis, racquetball, or pickleball) can help improve coordination, cardiovascular health, and bone strength.
- High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by brief rest periods. It can help burn fat, improve cardiovascular health, and boost metabolism, which is important for weight control during menopause.
- Circuit Training: Combining strength training and cardio exercises in short, intense bursts is highly effective for overall fitness and weight management.
- Mind-Body Practices
Mental well-being is just as important during menopause, especially for managing stress, mood swings, and anxiety.
- Meditation: Can be incorporated into yoga or practiced separately to help reduce stress and anxiety, promote relaxation, and improve sleep.
- Breathing Exercises: These can help manage stress and improve focus, and some types of breathing exercises may reduce the severity of hot flashes.
Suggested Weekly Routine
To get the best results, aim for:
- Cardio: 3–5 times a week (walking, swimming, cycling, or dancing)
- Strength Training: 2–3 times a week (weight lifting, bodyweight exercises, or resistance bands)
- Flexibility/Balance: 2–3 times a week (yoga, Pilates, or stretching)
- Weight-bearing activities: Regularly incorporate weight-bearing exercises like hiking or tennis.
This variety of exercises addresses the specific needs of women during menopause, helping with weight management, bone health, cardiovascular health, mood stabilization, and overall well-being.
Try something new. Change it up. You may find something that you really enjoy.