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Exercise During Menopause: Best Workouts During the Transition

Menopause is a natural part of every woman's life, and it's essential to recognize that each woman's experience is unique. The symptoms can be quite diverse, ranging from hot flashes to anxiety and sleep issues, making it challenging for many of us to feel our best during this time. But here's some encouraging news: you have the power to embrace healthy habits that can make a significant difference in coping with these changes and supporting your body through menopause.

One fantastic step you can take is incorporating exercise into your routine. It can be a wonderful starting point to help you feel more balanced and empowered throughout this transformative journey.

Why Exercise is important during Menopause

During the menopause transition, as our bodies go through changes, our ovaries cease to produce estrogen. This brings forth a range of symptoms like hot flashes, sleep disturbances, and brain fog. However, it's crucial to know that it also heightens the risk of heart disease, stroke, and osteoporosis. Taking care of ourselves during this time becomes even more vital, as we navigate through these transformations and prioritize our health and well-being.

According to the Centers for Disease Control and Prevention (CDC), most of us women should strive for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week to stay healthy and active. Let's make fitness a part of our lives and enjoy the wonderful benefits it brings!

Variety of Exercises to Embrace During Menopause


Incorporating aerobic activities that engage your large muscle groups and elevate your heart rate is such a fantastic idea! The options for cardio are endless, and you can choose from a wide variety of activities. In fact, almost any activity counts, which means you have the freedom to enjoy and embrace what truly brings you joy. Whether it's dancing, cycling, brisk walking, or any other fun activity, let's get moving and savor the benefits of staying active!

  • Walking

  • Jogging

  • Biking

  • swimming

It's all about taking small steps, building your strength and confidence along the way. Remember, every little effort counts, and you've got this! Let's embark on this journey together and enjoy the amazing progress we'll make!

Strength Training

As we go through menopause, our risk of osteoporosis shoots up because we need estrogen to help build strong bones. That's why incorporating strength training into our routine becomes especially crucial. These exercises work wonders by not only building bone and muscle strength but also burning body fat and giving our metabolism a boost. Let's embrace strength training to keep our bones strong, our bodies fit, and our spirits soaring! We've got the power to take charge of our health and well-being!

When working out at home, consider using dumbbells and resistance tubing to get those muscles working. If you're hitting the gym, you have the option to use weight machines or free weights. The key is to pick a level of resistance that challenges your muscles in about 12 repetitions, and then you can gradually progress from there. It's all about finding the right balance and embracing the strength-building journey with confidence and determination.

Yoga and meditation

Yoga poses can bring relief, calming your nerves, centering your mind, and easing symptoms like:

  • Hot flashes

  • Irritability

  • fatigue

Remember that every woman's menopause journey is different, and that means your symptoms are unique to you. So, finding relief is all about customizing your approach. Embrace a relaxation technique that suits you best, whether it's practicing deep breathing, indulging in yoga, or finding tranquility through meditation. This is your time to focus on self-care and discover what brings you comfort and peace. Embrace these moments of relaxation, and let them nourish your mind, body, and soul. You deserve all the care and support during this transformative phase.


If running on a treadmill isn't your cup of tea, why not try a delightful dance class? Dancing can be a fantastic way to build muscle, stay flexible, and have fun while doing it.

  • Jazz

  • Ballet

  • Ballroom

  • Salsa

Exercise doesn't have to feel like all hard work. You can add fun and calorie-burning cardio sessions to your routine, benefiting your body and having a blast at the same time! Let's make fitness enjoyable and rewarding for our amazing selves!

There are so many different dance styles to choose from, so find one that suits your groove and let yourself dance your way to health and happiness!

Be realistic

Setting goals is key to avoiding frustration on our fitness journey. Make sure your goals are realistic, attainable, and specific. Instead of just saying, "I'll exercise more," be clear and precise, like:

"I'll take a 30-minute walk at lunch three days a week."

"I'll join a fun group cycling class."

"I'll make time to play tennis with a friend once a week."

By setting these achievable goals, we'll stay motivated and see wonderful progress on our path to a healthier and happier self. How about recruiting a friend or your spouse as a workout buddy? Having someone by your side can keep you motivated and accountable on your fitness journey. Together, you can cheer each other on, share the joys of progress, and support each other through challenges.

Let's make exercising a delightful bonding experience, filled with laughter and encouragement. With a workout buddy, we'll stay on track and achieve our goals with even more fun and success!

Stay motivated

When it comes to managing certain menopausal symptoms, there are steps we can take to support our physical well-being. Let's explore these empowering ways to navigate through this transformative phase with grace and comfort!

  • Adjust your thermostat to a cooler setting.

  • Dress in light, breathable layers of clothing.

  • Keep a fan nearby to help ease hot flashes and night sweats.

It's essential to be aware that our risk for various medical conditions like breast cancer, type 2 diabetes, and heart disease can increase during and after menopause. But fear not! We have the power to make a positive impact on our health. By staying committed to regular workouts and maintaining a healthy weight, we can help reduce these risks and embrace a brighter, healthier future.

Let your creativity flow

Absolutely, staying physically active is important, but let's not forget about nurturing our creativity! This is the perfect time to explore artistic pursuits. Join a painting class or be a part of a knitting group to immerse yourself in a new creative adventure. It will bring a sense of accomplishment and fulfillment.

Not only that, but engaging in a creative outlet will also help us shift our focus away from bothersome symptoms. So, let's embrace the joy of creativity and watch our spirits soar! You deserve to express yourself and find joy in the beauty of your creations.

Remember that staying active is important every day, but it doesn't mean we have to work out intensely every single day. We can find a balance that works for us! You might go for a walk daily, and on 3-4 days a week, add some variety like a fun class, weights session, swim, or bike ride. It's all about making it enjoyable! Group classes can be energizing with the vibrant atmosphere, while a solo run can be your personal escape and meditation. So, let's commit to our fitness journey, invite some friends along, or make new ones, and keep it exciting by mixing up our activities.

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