The Best Exercises to Treat Menopause Symptoms

When you go through menopause, exercise is a key strategy to help you feel ‘normal’ again. Exercise is great for helping to alleviate and reduce the many issues that arise during this difficult life stage. Exercise also gives you that much-needed ‘me-time’ to help nurture your mental health. If you’re going through menopause, here are the best exercises that you can incorporate into your fitness routine to beat symptoms and feel your absolute best:

1. Stretching

Getting older can have your back and leg tendons and muscles feeling sore and stiff. 

The best way to ease this is by making sure you’re doing regular stretches throughout the day (particularly if you spend a lot of time sitting down). You should also make sure that you always do some stretching before you exercise.

2. Aerobics

Aerobic exercises are amazing for boosting your heart health, which is importaint throughout the pre and post stages of menopause, as it introduces an increased risk of heart disease. Aerobics is also famous for its ability to restore lost muscle mass, which is important to focus on. Pop on some leg warmers, embrace your inner Jane Fonda, and incorporate a few aerobics sessions into your weekly workout routine! 

3. Strength Training

Strength training becomes an absolute necessity once you hit menopause, as you start to lose muscle and bone density at a faster rate and your risk of osteoporosis and injury increases. Building muscle not only strengthens bones but also boosts metabolism to help with weight management. If you don’t know where to start, try using resistance bands or dumbbell weights during your next workout. You can also try some daily reps of bodyweight exercises like squats, lunges, and push-ups. 

4. Yoga & Tai Chi

Many women experience a major drop in their mood and a heightened sense of anxiety post-menopause. If menopause has you feeling blue, yoga and Tai Chi are both great options to incorporate into your fitness routine thanks to their muscle-building and mood-boosting benefits. Certain yoga poses, such as forward bends, can also help alleviate menopause symptoms by stimulating your ovaries and adrenal glands to ease hormonal fluctuations. If you suffer from night sweats, a yoga or Tai Chi session right before bed can help to boost your sleep quality. 

5. Pilates

Pilates focuses on core strength, flexibility, and overall body awareness, making it an excellent choice for menopausal women. By targeting the abdominal muscles, Pilates exercises can improve posture, alleviate back pain, and enhance pelvic floor strength, which may help alleviate symptoms like urinary incontinence. Incorporate Pilates into your routine two to three times per week for optimal results.

Trying these exercises can help you feel a whole lot better when menopause and its many side-effects get you down. It’s important to to listen to your body and talk to a GP if you’re uncertain about starting new exercises – especially if you have other pre-existing health concerns. Remember, consistency is key when it comes to seeing results and feeling better, so try to make exercise a regular part of your daily life and embrace the journey towards a healthier, happier menopause!


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