Exercises to try for Menopause

Taking the First Step

The menopause transition can be challenging, but exercise is a powerful ally, offering relief and empowerment. It's easy to feel overwhelmed by the options — yoga, weight training, biking, or pilates — but the key is to find what resonates with you. Here's a breakdown of three top exercise types to help navigate menopause effectively.

1. Strength Training: The Must-Do for Menopause

As estrogen levels dip during menopause, bone density and muscle mass follow suit. Strength training is crucial in counteracting these effects by building muscle and bone strength, helping to prevent osteoporosis and enhancing overall physical resilience.

• Where to Start: Engage in workouts like Fitness Blender's strength sessions or home workouts with everyday items. Aim for 2-3 sessions per week, focusing on different muscle groups and ensuring rest days for recovery.

2. Cardio: The Heart of Menopausal Fitness

Cardiovascular exercises are vital for overall health, improving sleep, cognition, mental health, and reducing heart disease risk. It's about getting your heart rate up in a way that's sustainable and enjoyable.

• Tips for Success: Engage in moderate aerobic activities but avoid intense workouts close to bedtime. Consider brisk walking, aerobics classes, or even the viral 12-3-30 workout for strategic, beneficial cardio.

3. Yoga: The Soothing Stretch

Yoga, a gentle yet effective exercise, addresses flexibility, balance, and fatigue. It's an excellent way to manage stress and maintain energy levels, making it particularly beneficial for those experiencing menopausal fatigue.

• Getting Started: Platforms like Yoga With Adrienne offer a vast array of videos, catering to various needs and durations. Commit to regular sessions for the best results.

Prioritizing Exercises Based on Symptoms

While variety is crucial in a workout regimen, certain exercises align better with specific goals:

• For Weight Loss: Focus on strength training.

• For Hot Flashes/Night Sweats: Incorporate yoga.

• For Bone Mass Improvement: Emphasize strength training.

• For Fatigue: Engage in yoga.

• For Stress and Anxiety: Combine aerobic exercises and yoga.

• For Pelvic Floor Strength: Try pilates.

Diet: The Weight Management Key

Exercise is vital, but diet plays a more significant role in weight management. Assess your eating habits, focusing on quality and quantity, to ensure a balanced approach to health.

Overcoming Exercise Challenges

The best workout is one that fits your lifestyle and brings joy. Explore different forms of movement until you find what works for you. Remember, consistency is more important than intensity. Partner up with friends or explore virtual classes for motivation and support.