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The Ultimate Guide to Menopause Exercise

Hayley Dawes
18 October 2023

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Menopause can be a challenging time for many women, as hormonal changes often lead to a variety of symptoms that can affect both physical and mental wellbeing. But did you know that maintaining an exercise routine during menopause can be the key to overcoming these challenges and embracing a healthier, happier life? In this blog post, we’ll dive into the ultimate guide to menopause exercise, unveiling the secrets to unlocking the incredible benefits of staying active during this transitional phase of life.

From understanding the importance of exercise during menopause to choosing the right exercises and overcoming common obstacles, we’ll provide a comprehensive, step-by-step approach to help you create a balanced menopause exercise routine that works for you. So, let’s get started on this journey toward better health, increased energy, and a renewed sense of vitality!

Short Summary

  • Stay active during menopause to enjoy physical and mental health benefits such as improved bone health, increased muscle mass, and reduced stress.
  • Create a tailored exercise routine with variety & progression to stay motivated & maximize the benefits of staying active during menopause.
  • Consult healthcare professionals for expert advice on safely exercising during menopause.

The Importance of Exercise During Menopause

As we age, our bodies undergo numerous changes, and menopause is no exception. With menopause symptoms like hot flashes, also known as hot flushes, night sweats, and mood swings, it’s easy to feel overwhelmed and unsure of how to take control of your health. However, incorporating a regular exercise routine can be a game-changer, offering a myriad of benefits that extend far beyond simply managing menopause symptoms.

By engaging in physical activity, you can:

  • Combat menopausal symptoms
  • Maintain muscle mass
  • Improve bone density and support bone health
  • Promote overall mental health

In essence, exercise during menopause is an essential ingredient for a balanced and healthy lifestyle.

Physical Benefits

While menopause may bring various challenges, the physical benefits of exercise can help you take control of your body and health. Some benefits of exercise during menopause include:

  • Maintaining bone mineral density
  • Building stronger muscles
  • Reducing the risk of falls
  • Lowering the risk of osteoporosis
  • Supporting metabolic health
  • Boosting mental wellbeing

Regular physical activity can have a positive impact on your overall well-being and managing your own body weight during this stage of life, helping to prevent weight gain.

Pelvic floor exercises have been proven to be beneficial for postmenopausal women. They can regulate sexual arousal and satisfaction. With these physical benefits in mind, it becomes evident that staying active during menopause is crucial for overall health and wellbeing.

Mental Health Advantages

Beyond the physical benefits, exercise during menopause can also have a profound impact on mental health. Regular practice of yoga, for example, can significantly enhance the quality of life for menopausal women. Exercise can help reduce menopausal symptoms like hot flashes, night sweats, and mood swings, while also improving physical and mental wellbeing.

Incorporating breathwork, a type of deep breathing, into your routine can reduce stress and improve tolerance for hot flashes, allowing you to enjoy a better night’s sleep. By focusing on both physical and mental health, exercise can provide the necessary support for navigating the challenges of menopause with confidence and resilience.

Choosing the Right Exercises for Menopause

With the understanding that exercise is essential during menopause, the next step is to choose the right exercises to reap maximum benefits. A well-rounded menopause exercise routine should include a mix of cardiovascular activities, resistance training, and flexibility workouts. Each of these exercise types offers unique benefits that can help you manage menopause symptoms and achieve overall health and wellness.

Whether you prefer working out at home or joining a local gym, incorporating a variety of exercises into your routine is crucial for making the most of the menopause. By targeting different muscle groups and addressing various aspects of fitness, you’ll be better equipped to face the challenges of menopause head-on.

Cardiovascular Activities

Cardiovascular activities play a vital role in maintaining heart health, boosting energy levels, and lifting spirits during menopause. High-impact exercises like soccer, tennis, and aerobic dance can build up bones and work against gravity for maximum bone-strengthening benefits. Aiming for at least two hours and 30 minutes of moderate aerobic activity each week can help you stay healthy and fit during menopause.

Challenge yourself to increase your daily step count or try new activities that get your heart pumping, such as dance classes or group sports. By prioritizing cardiovascular activities in your exercise routine, you’ll be investing in your long-term heart health and overall wellbeing.

Resistance Training

Resistance training is another essential component of a well-rounded menopause exercise routine. It helps maintain muscle mass, reduce body fat, and strengthen bones. Exercises like single-leg Romanian deadlifts and single-arm dumbbell rows can improve balance, while weight training can help you stay strong and fit, keeping your bones healthy and burning fat even when you’re not actively working out.

Incorporating resistance training exercises into your routine can not only help you manage menopause symptoms, but also set the foundation for a healthier, more active lifestyle. Be sure to choose exercises that target both large and small muscle groups for a comprehensive and effective workout.

Flexibility and Balance Workouts

Flexibility and balance workouts, such as yoga and Pilates, can bring about great benefits during menopause, including:

  • Increased flexibility
  • Improved balance
  • Stress management
  • Relief from menopause-related symptoms

These strength training exercises are an excellent addition to your exercise routine.

By incorporating flexibility and balance workouts into your menopause exercise routine, you’ll be better equipped to handle the physical changes and challenges that come with this transitional phase of life. Plus, you may even discover a new passion for activities like yoga or Pilates that can help you stay active and healthy for years to come.

Creating a Balanced Menopause Exercise Routine

Now that we’ve explored the various types of exercises that can benefit you during menopause, it’s time to create a balanced exercise routine that caters to your individual abilities and goals. To do this, you’ll need to consider factors such as frequency and duration, variety and progression, and overcoming common obstacles like time management and motivation.

By crafting a well-rounded and personalized exercise routine, you’ll be better prepared to face the challenges of menopause and enjoy the numerous physical and mental health benefits that come with staying active during this pivotal time in your life.

Frequency and Duration

When it comes to frequency and duration, it’s essential to find the right balance that works for you. Aiming for at least three exercise sessions per week can provide optimum health and fitness benefits during menopause. As for duration, consider aiming for at least 30 minutes of exercise per session to get the most out of your workouts.

Additionally, it’s crucial to listen to your body and make adjustments as needed. If you’re feeling particularly fatigued or experiencing discomfort, consider reducing the intensity or duration of your workout. Remember, consistency is key to success, so finding a frequency and duration that works for you is essential for achieving your menopause exercise goals.

Variety and Progression

Incorporating a mix of exercise types, including moderate intensity exercise, and gradually increasing intensity, is essential for achieving the best menopause exercise benefits. Variety keeps you motivated, prevents boredom, and ensures that you’re targeting different muscle groups for a well-rounded workout. Progression, on the other hand, helps you continue making progress and avoid plateaus in your fitness levels.

By focusing on variety and progression, you’ll not only keep your exercise routine fresh and engaging, but also ensure that you’re continually challenging your body and reaping the maximum benefits of staying active during menopause.

Overcoming Common Obstacles to Menopause Exercise

Maintaining an exercise routine during menopause can be challenging, particularly when it comes to managing your time and staying motivated. However, with the right strategies in place, you can overcome these obstacles and stay on track with your fitness goals.

In this section, we’ll explore some tips and strategies for time management, motivation, and accountability, helping you conquer common obstacles to menopause exercise and stay committed to your health and wellness journey.

Time Management

Fitting exercise into a busy schedule can be challenging, but it’s not impossible. To make time for exercise during menopause, consider scheduling exercise like an important appointment, ensuring that you prioritize physical activity in your daily routine. Additionally, finding creative ways to incorporate physical activity into your daily routines can help you stay active even on the busiest days.

For example, try “movement snacking” – fitting in short bursts of exercise throughout the day, such as doing squats while waiting for the kettle to boil or standing on one leg while brushing your teeth. By prioritizing time management and making exercise a non-negotiable part of your schedule, you’ll be better equipped to maintain a consistent menopause exercise routine.

Motivation and Accountability

Staying motivated and accountable is crucial for sticking to an exercise routine during menopause. To stay committed, you can:

  • Set realistic and achievable goals that you can work towards over time
  • Break your goals into smaller, manageable tasks to make them feel less daunting
  • Find an exercise buddy or join a fitness group for added support and accountability
By following these strategies, you can stay motivated and on track with your exercise routine during menopause.

Seeking support from family, friends, and other menopausal women can also be incredibly encouraging and help you stay motivated and accountable to your exercise routine. Joining a support group or online community can provide additional encouragement and inspiration, connecting you with like-minded individuals who are also working towards their menopause exercise goals.

Expert Advice for Menopause Exercise Success

Armed with the knowledge and strategies discussed thus far, you’re well on your way to creating a successful menopause exercise routine. To further enhance your fitness journey, consider seeking expert advice from personal trainers who specialize in working with menopausal women or exploring online resources and support.

These experts can provide invaluable insights, tips, and guidance on creating a balanced menopause exercise routine, overcoming common obstacles, and achieving lasting success in your health and wellness journey.

Personal Trainer Tips

Personal trainers who specialize in working with menopausal women can offer a wealth of knowledge and experience to help you maximize your exercise routine. They can suggest exercises that focus on strength training, cardiovascular health, and flexibility to help you achieve your health and wellness goals.

In addition to providing tailored exercise recommendations, personal trainers can also offer guidance on proper form, technique, and progressions to ensure your workouts are safe and effective. By working with a qualified personal trainer, you’ll gain access to expert advice and support that can help you navigate the challenges of menopause exercise with confidence.

Online Resources and Support

There are countless online resources available to support you in your menopause exercise journey. Some helpful websites include:


These websites offer helpful information, tips, and guidance to help you get started with menopause exercise.

Additionally, social media accounts like @menopause_exercise, @menopause_fitness, and @menopause_support can provide inspiration and motivation, while online communities like Menopause Matters, Menopause Support, and Menopause Chit Chat offer valuable connections with others facing similar challenges. By leveraging these resources, you’ll have access to a wealth of information and support to help you achieve success with your menopause exercise routine.

Menopause Exercise Safety Considerations

While exercise during menopause offers numerous benefits, it’s essential to recognize personal limitations and consult with healthcare professionals to ensure a safe and effective routine. By being aware of your physical limitations and making the necessary adjustments to your exercise routine, you can prevent overexertion and potential injury.

In this final section, we’ll discuss the importance of recognizing limitations, consulting with healthcare professionals, and ensuring a safe exercise routine during menopause.

Recognizing Limitations

Being aware of your physical limitations is crucial for ensuring a safe and effective menopause exercise routine. It’s important to listen to your body and make adjustments as needed, such as starting slowly and gradually increasing the intensity of your workouts or incorporating low-impact exercises to reduce stress on joints and minimize the risk of injury.

Additionally, if you’re on antihypertensive drugs, be aware that certain medications, particularly beta blockers, can reduce your maximum heart rate and target zone rate. Consult your physician to determine if you need to use a lower target heart rate during exercise.

Consultation with Healthcare Professionals

Before starting or modifying an exercise routine during menopause, it’s always a good idea to consult with your doctor or other healthcare providers. They can provide personalized advice and guidance on the best exercises for your individual needs and health status, helping you achieve your fitness goals in a safe and effective manner.

By recognizing your limitations and consulting with healthcare professionals, you can create a menopause exercise routine that is tailored to your unique needs, ensuring that you reap the maximum benefits while minimizing the risk of injury or overexertion.


In conclusion, exercise during menopause offers a multitude of physical and mental health benefits, making it an integral part of a balanced and healthy lifestyle. By understanding the importance of exercise, choosing the right exercises, creating a balanced routine, overcoming common obstacles, and seeking expert advice and support, you can successfully navigate the challenges of menopause and embrace a healthier, happier life.

Remember, the key to success lies in consistency, motivation, and a willingness to adapt and grow. So, don’t wait any longer – take control of your health and wellbeing today by committing to a menopause exercise routine that works for you!

Frequently Asked Questions

What is the best exercise for menopause?

For menopause, the best exercise routine includes activities such as swimming, cycling, yoga, Pilates and tai chi. These activities will help support your mental health, improve posture and control your pelvic floor muscles and bones.

Exercising regularly can also help to reduce the symptoms of menopause, such as hot flashes, night sweats, and mood swings. It can also help to reduce the risk of developing chronic diseases such as osteoarthritis.

What exercises get rid of menopause belly?

Regular exercise, including aerobic activities like walking, swimming, and running, plus strength training, is the best way to combat menopause belly.

Increase intensity with HIIT for maximum effectiveness!

Is strength training good for menopause?

Strength training can be particularly beneficial during menopause, as it can help improve women’s mental health and reduce the risk of osteoporosis and weight gain. It is an effective way to maintain physical and mental wellness.

What are the benefits of exercising during menopause?

Exercising during menopause can help reduce symptoms, build bone density, keep muscles strong, and improve overall mental health and wellbeing - offering a multitude of benefits.

It can help to reduce hot flashes, night sweats, and other physical symptoms associated with menopause. It can also help to improve mood, reduce stress, and increase energy levels.

Regular exercise can help to build bone density, which is important for bone density.

How often and how long should I exercise during menopause?

Aim for three 30-minute exercise sessions per week to help your health and fitness during menopause.

Exercising regularly can help reduce the symptoms of menopause, such as hot flashes, night sweats, and mood swings. It can also help improve your overall health and fitness.

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