The Best Exercises to Do If You’re In Menopause 

As women enter midlife, the changing landscape of hormones often necessitates a shift in focus regarding fitness and overall health. Experts suggest that instead of merely pursuing weight loss, which is commonly linked to the emergence of “meno belly,” women should centre their exercise routines around three crucial pillars: cardiovascular fitness, weight training, and balance.

Dr. Stephanie McNally, Medical Director and Vice President for Clinical Initiatives and Patient Experience at the Katz Institute for Women’s Health, emphasises the importance of adopting a holistic approach to fitness in midlife. She asserts that exercise should not solely be viewed through the lens of weight management but as a means to enhance body composition, strength, and cardiovascular health. “As our metabolism slows, it becomes increasingly difficult to see changes on the scale,” Dr. McNally explains. Instead, she encourages women to consider how their fitness efforts are influencing their overall health.

With cardiovascular disease being the leading cause of mortality among women, regular cardiovascular exercise is essential. Dr. McNally advises integrating activities that raise the heart rate, suggesting that midlife fitness routines focus on “intermittent elevation” of heart activity rather than constant high-intensity workouts. Women are encouraged to consult their doctors for cardiac assessments prior to starting any new, vigorous exercise regimes.

For those concerned about joint health, modifications are available. Dr. McNally recommends low-impact alternatives such as ellipticals, swimming, or cycling, which are gentler on the joints yet still effective for cardiovascular fitness. The key is to choose activities that resonate with individual preferences and personal fitness levels.

Weight training emerges as a vital component in the pursuit of health during midlife, helping to combat sarcopenia, the age-related loss of muscle mass. Dr. McNally points out that, at this stage, the focus should not be on increasing muscle size but rather on protecting the lean muscle that contributes positively to cardiovascular and metabolic health. Strength training can also bolster bone density, with resistance applied to bones encouraging the cells responsible for building and stabilising bone structure.

Specificity becomes crucial in weight training for women during this period. Dr. McNally notes that targeting areas of higher fracture risk—such as the wrists—is essential for ensuring that strength training supports long-term bone health. Tailoring exercises to combat potential vulnerabilities allows for a more effective and informed approach to fitness.

A third pivotal element to consider is balance. With women at an increased risk of osteoporosis, Dr. McNally underscores the need for exercises that enhance both strength and balance. Activities such as tai chi, yoga, and floor Pilates can serve as effective low-impact options that not only strengthen the core but also improve stability, thereby mitigating the risk of falls.

Incorporating fitness into daily life is equally important. Dr. McNally promotes the idea of “exercise snacks,” which refer to brief bouts of physical activity during the day—be it lifting heavy shopping bags or opting for a parking space further from the entrance of a store. She advises that these small adjustments collectively contribute to improving health and wellness rather than relegating fitness to a gym routine alone.

Ultimately, Dr. McNally encourages women to prioritise their health and allocate time for self-care amid their busy lives. By allowing oneself the grace to focus on fitness, even for a few moments each day, women can safeguard their well-being and embrace a healthier lifestyle throughout midlife and beyond.

Overall, the transition into midlife presents an opportunity to reframe health and fitness priorities. Rather than solely aiming for conventional aesthetic goals, women are encouraged to view exercise as a multifaceted approach to enhancing quality of life, vitality, and health resilience during this transformative stage.