top of page
how2eatwell

Which Types of Exercise are Best for the Menopause?



Which Types of Exercise are Best for the Menopause?

Evidence shows that certain types of exercise can make a huge difference to your symptoms. And exercising can help to reduce your health risks post-menopause too. Read on to find out which types of exercise are best for the menopause and beyond.

 

Why is exercise important for the menopause?

-Improve your heart health.

-Encourage better sleep

-Reduce anxiety and low mood.

-Support your bone health. 

 

What types of exercise are best for the menopause?

It’s a good idea to do a range of different exercise. This is because you’ll get more benefits than just doing one type of movement.

-Cardiovascular exercises

-Strength exercises

- Balance and mobility exercises

 

How much exercise should I do during the menopause?

You should aim to meet the guidelines on activity levels for all adults. This is 150 minutes of moderate intensity exercise per week. This should include a mix of cardiovascular exercise with at least two strength-building sessions. So, this could be 30 minutes of exercise, five times a week. You could also consider incorporating some movement snacking during your day. To do this you could do some squats while waiting for the kettle to boil and stand on one leg as you brush your teeth.

 

The Best Menopause Exercises to Keep You Strong, Energized, and Healthy! (Plus, Why You Should Start Today!)

Menopause can feel like a whirlwind of changes, and it’s easy to get caught up in the daily grind. But here's something you might not know—exercise is one of the most powerful ways to stay strong, energized, and healthy during this time of transition.

Whether you're already active or just getting started, there's no time like the present to embrace movement that not only feels good but supports your well-being in so many ways. Let's dive into the best types of menopause exercises that can help you feel your absolute best. Oh, and stick around because there’s more to this than just a workout—these moves are designed to improve your mood, boost heart health, and help you sleep better!

Why Exercise Matters So Much During Menopause

Let’s start with the big question—why is exercise so important during menopause?

During menopause, your body goes through a lot of hormonal changes that can impact almost every part of your life, from your bones to your mood. The drop in estrogen can make you more prone to weight gain, anxiety, and even conditions like osteoporosis and heart disease. But, the great news is that regular exercise can reduce these risks and help manage many of these symptoms.

Exercise during menopause doesn’t just help maintain a healthy weight—it can also:

  • Improve heart health: Estrogen helps protect the heart, so as its levels decline, heart health becomes even more crucial. Exercise can counteract this by keeping your heart strong.

  • Encourage better sleep: If you’ve been tossing and turning at night, you’re not alone! Exercise can reduce night sweats and promote deeper, more restful sleep.

  • Boost your mood and reduce anxiety: Exercise releases endorphins, your brain’s “feel-good” chemicals. This is especially important when fluctuating hormones cause mood swings.

  • Support bone health: Menopause often leads to bone loss. Strength exercises can help you maintain your bone density and reduce the risk of fractures.

In short, the right kind of movement can make all the difference, both physically and mentally, during menopause. So, where should you begin?

What Are the Best Exercises for Menopause?

When it comes to the best menopause exercises, variety is key. Doing a mix of different types of exercise ensures that you get the most comprehensive benefits. Here are the top three types of exercise to add to your routine:

1. Cardiovascular Exercises: Get Your Heart Pumping

Cardio is any exercise that gets your heart rate up and blood flowing. This can include activities like brisk walking, cycling, swimming, or even dancing. During menopause, regular cardiovascular exercise is essential to maintain heart health and manage your weight.

  • Benefits: Improves cardiovascular fitness, burns calories, and helps regulate weight.

  • Examples: Brisk walking, jogging, swimming, dancing, cycling.

If you’re not keen on hitting the gym or going for a run, walking is one of the simplest and most effective cardio exercises you can do. A 30-minute brisk walk, five times a week, can work wonders!

2. Strength-Building Exercises: Keep Those Bones and Muscles Strong

Strength exercises are crucial during menopause because they help to prevent muscle loss and maintain bone density. Lifting weights or using your body weight for resistance (think squats and lunges) can help you build muscle, strengthen bones, and improve balance.

  • Benefits: Increases muscle mass, boosts metabolism, and supports bone health.

  • Examples: Bodyweight exercises like squats, lunges, push-ups, resistance band exercises, and weightlifting.

Aim for at least two strength-training sessions per week. Don’t worry if you’re new to lifting weights—start small, and you’ll quickly build strength!

3. Balance and Mobility Exercises: Stay Steady and Limber

Balance exercises are often overlooked, but they become more important as we age. These exercises help improve coordination, prevent falls, and keep your joints flexible. Yoga and Pilates are fantastic options that can improve balance, strength, and flexibility all at once.

  • Benefits: Improves balance, reduces the risk of falls, and enhances flexibility.

  • Examples: Yoga, Pilates, tai chi, balance drills (like standing on one leg).

Adding yoga or Pilates into your routine can help you stay limber and calm during the day while preventing stiffness. Plus, they are great ways to wind down and de-stress.

How Much Exercise Do You Really Need During Menopause?

You’ve probably heard that 150 minutes of moderate-intensity exercise a week is a great target. But what does that look like in practice? It’s easier than it sounds! Break it down like this:

  • Cardio: Aim for 30 minutes, five days a week. This can be brisk walking, cycling, or whatever you enjoy that gets your heart rate up.

  • Strength training: At least two sessions a week. These can be spread out across your week, and you can use bodyweight exercises, resistance bands, or dumbbells.

  • Balance and mobility: Try adding yoga or balance exercises a couple of times a week.

If time is tight, you can also try "movement snacking." This simply means squeezing in little bits of exercise throughout your day. For example:

  • Do some squats while waiting for your coffee to brew.

  • Stand on one leg while brushing your teeth to improve balance.

  • Stretch your arms and back after sitting at your desk for a while.

Making Exercise Fun and Engaging

The key to staying consistent with any exercise routine is to make it fun! Here are some ideas to help keep you motivated:

  • Try new activities: Dance classes, water aerobics, hiking—variety keeps things exciting.

  • Get a workout buddy: Partnering with a friend can make exercise more social and enjoyable.

  • Listen to music or podcasts: Create an energizing playlist or listen to a great podcast while walking or exercising.

Remember, the best exercise is the one that you enjoy doing!

Don’t Forget Recovery: It’s Just as Important!

As you incorporate these menopause exercises into your routine, don’t forget about the importance of rest and recovery. Rest days give your body time to repair and strengthen itself after workouts, reducing the risk of injury. Stretching and ensuring you get enough sleep can help with muscle recovery and make you feel more refreshed for your next session.

Ready to Start Your Menopause Exercise Journey?

Now that you know the benefits of exercise for menopause and beyond, it’s time to take action! Whether you’re adding a few new activities to your routine or starting fresh, moving your body will make a significant difference in how you feel—inside and out.

Want to get more health tips, workout ideas, and motivation? Sign up for my newsletter today to receive regular updates on staying healthy and fit during menopause and beyond. You can sign up here.

Let’s take this journey together, and remember—it’s not just about exercise, it’s about feeling your best every single day!

 

4 views0 comments

Коментарі


bottom of page