wake you up feeling drenched.
“Moderate-intensity exercise can reduce the frequency of hot flashes by helping the brain regulate body temperature,” Greaves notes. “Sleep can also get disrupted by anxious thoughts or busy mind syndrome. Regular physical activity can help you fall asleep faster and stay sound asleep until wake time.”
What kinds of exercise should you do during menopause?
A well-rounded exercise routine that combines strength training, flexibility and cardio can support women through menopause.
“Weight-bearing exercise [such as walking, strength training] is crucial during menopause to prevent loss of bone density and reduce the risk of osteoporosis due to decreasing estrogen levels,” Greaves shares.
“Strength training also maintains and builds muscle mass that starts to waste by age 35,” she continues. “Falling estrogen levels in menopause also increase fat gain, especially around the midsection [meno-belly]. Lifting weights and resistance training help to boost your metabolism and support a healthy weight. Body weight exercises focusing on strengthening the core muscles can alleviate low back pain and strengthen weak pelvic muscles, common in menopause.”
Recommended beginner strength exercises for women include:
- Squats
- Lunges
- Deadlifts
- Hip bridges
- Bicep curls
- Chest press
“You can start with light dumbbells, then increase weight as the exercises become easy. Doing three sets of 10 to 12 reps of each exercise in a circuit two to three times a week will increase strength in less than a month,” Greaves suggests.
“Cardio or aerobic activity is also important in supporting cardiovascular health for women in menopause,” she says. “Aerobic activity helps to strengthen the heart, lower blood pressure and increase good cholesterol levels, lowering the risk of coronary heart disease that increases due to hormonal changes.”
The North American Menopause Society suggests that diversifying your weekly exercise regimen is crucial to enhance your overall well-being. Here are some activities to incorporate variety into your routine:
- Brisk walking
- Jogging
- Biking or spinning
- Aerobics
- Dancing
- Tennis
- Strength training
- Interval workouts
“You can do brisk walking or swimming as a low-impact alternative to running,” Greaves adds. “Treadmills, ellipticals and steppers also increase your cardio activity. Aim to get 30 minutes of aerobic activity daily for the health benefits.”
Another form of exercise that helps support women through menopause is flexibility and balance exercises.
“Mind-body exercises such as Pilates, yoga or tai chi support joint health, improve posture, increase core stability and coordination, reduce stress and promote a more positive mindset,” Greaves notes. “Including at least one weekly session of mind-body exercise is beneficial.”
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How to get started exercising during menopause
Menopausal women often experience weight gain and muscle loss, even when maintaining their previous eating and exercise habits. One contributor to weight gain is inactivity. Shockingly, over 60 percent of U.S. adults, particularly women, do not meet recommended activity levels, according to the U.S. Centers for Disease Control and Prevention.
Here are some practical steps to kick-start your exercise routine during and after menopause, from Kaiser Permanente:
- Move every day: Incorporate daily physical activity into your routine, even if it’s just a short walk.
- Aim for cardiovascular exercise: Strive for at least three weekly sessions of cardiovascular exercise to boost your heart health.
- Try HIIT workouts: High-intensity interval training (HIIT) can effectively burn calories and improve fitness.
- Engage in strength training: Incorporate resistance exercises to preserve and build muscle mass.
- Add balance exercises: Enhance your stability with balance-focused activities.
- Mind your joints: Opt for low-impact exercises to reduce joint strain, particularly if you have joint issues.
“Start simple by simply walking more,” Greaves advises. “Get a fitness tracker and make goals to increase your daily steps. For a strength training workout, consider watching workout videos for women in midlife, or if you prefer one-to-one support, look for a personal trainer who can help you achieve specific fitness goals. You can also join local fitness classes at the gym, community center, or specialized fitness centers for Pilates or yoga.”
These tips can help you begin your journey to a healthier, more active lifestyle during and after menopause.