9 Best Exercises to Alleviate the Symptoms of Menopause

30-Second Summary

• Regular physical activity can impact women entering or transitioning into menopause.
• Get acquainted with the most recommended exercises for a healthy lifestyle after the age of 50.
• Dietary top-rated menopause supplements may help alleviate menopause symptoms.

Why Should You Consider Exercising? 

The benefits of regular exercise upon our body, mind, and spirit are enormous, regardless of age and sex. From weight gain control to improving sleep and cutting down on anxiety and stress levels, exercising is our number one ally for long life and good health.

For menopausal women, regular exercise has a proven track record of remarkable benefits^[1]:

• Increases the cardiorespiratory function, which could reduce the risk of high blood pressure, heart attacks, and strokes. 
• Creates a calorie deficit that helps control midlife weight gain associated with menopause.
• Increases bone mass and prevents osteoporosis. 
• Reduces low back pain.
• Reduces stress and improves mood swings.
• Minimizes hot flashes.

Find out what kind of exercise is recommended during menopause and how to plan your workouts for maximum results. 

9 Best Workouts for Menopause Relief

Let’s take a closer look at the most effective workout tips for menopausal women.  

1. Walking. 
   The benefits of walking on our health and wellbeing are underrated. A simple brisk walk of 30 minutes can boost our energy levels and put us in a good mood^[2]. 

According to a study presented by the American College of Cardiology, the simple activity of walking for at least 40 minutes 2-3 times per week is linked to a 25 percent drop in the risk of heart failure among postmenopausal women. 

These benefits have been observed in women regardless of their body weight or fitness condition. 

2. Dancing.
   Dancing is fun and also calorie-consuming when you engage in a longer dance session. Similar to other cardio activities like jogging, walking, biking, dancing is a form of exercise that activates all muscle groups in our body.

For menopausal women, dancing can be a great way to shake stress and anxiety, fight depression, and boost serotonin levels, which make up for our happiness^[3].

If other forms of cardio are not your thing, you might consider taking up a dancing class. Time to show off your dance moves!

3. Swimming.
   Indoor and outdoor swimming are great forms of cardio exercise with low impact on joints as compared to other forms of cardio, such as running or dancing.

One research in The Journal of The North American Menopause Society^[4] indicates that regular swimming may be effective when it comes to prevention and treatment of multiple age-related problems in menopausal and post-menopausal women, such as vascular complications and a decline in muscle strength and cardiorespiratory capacity.

4. Strength Training.
   Strength training is essential when women hit the menopausal phase because it slows down the bone loss process that leads to osteoporosis and an increased risk of fractures. According to research, osteoporosis causes about 9 million fractures each year worldwide^[5].

Strength training exercises help with muscle building and improves calorie deficit. Here is a list of muscle training activities you can try indoors or outdoors, at the gym, or at home:

• lifting weights
• training with resistance bands
• climbing stairs
• hill walking
• push-ups, sit-ups, and squats

If you are unsure how to plan your workouts, get in touch with a gym instructor that will guide you through your first activities.

5. Yoga.
   Practicing yoga is beneficial for women who deal with typical symptoms of menopause, like hot flashes, mood swings, sleep dissonance, fatigue, and irritability.

When you practice yoga regularly, you improve not only your physical condition but also your posture and inner balance. Certain yoga postures bring a sense of calm over the mind and body and may improve the quality of life during this period^[6].

6. Stretching.
   Stretching is an easy workout activity that anyone can perform without specific guidance. Stretching helps to keep our joints flexible, and just like yoga, it improves our body’s vertical posture – one aspect we usually lose with aging.

Ten minutes of stretching before bedtime can also improve mood and sleep quality, as pointed out in a controlled clinical trial on menopausal women.

7. Zumba.
   You’ve probably already heard of Zumba, a very popular dance class activity that takes place at the gym and combines power dancing moves with an aerobic workout.

Zumba has both physical and mental positive effects for those who practice it regularly. Participants in a 12-week Zumba class have indicated improved weight management as well as the quality of life.

Zumba is also a great activity as it is performed in a group of people. It’s time to give it a roll!

8. Tai Chi.
   Tai Chi is a combination of deep breathing exercises with muscle and joint stretching, originally from China, and practiced today all around the world. It comprises slow and graceful movements that flow from one to the other, and you get to experiment with different muscle toning positions.

In perimenopausal and postmenopausal women, Tai Chi has beneficial effects on bone health and bone structure^[7].

You can attend one of the many online classes available or join a physical course.

9. House Cleaning & Gardening. 
   Did you know that house cleaning or home gardening count as exercise? Yes, vigorous house or yard work that engages larger muscle groups from your body pumps up the heart rate and activates your glutes, quads, and core.

Next time you do some household cleaning, make sure to put some extra effort to watch those calories burn off.

If you feel like you need an energy boost to fight low energy, irritability, and difficulty concentrating even on the smallest tasks, get support from dietary supplementation. You can restore your hormonal balance with menopause relief products, such as Amberen.

Amberen review postings claim that the supplement provides osteoprotective support in menopause.

How Often Should You Exercise During Menopause?

Any type of exercise is good for you if you want to maintain a healthy lifestyle and manage weight during menopause.  

Women over the age of 60 should consider the following:

• do some sort of physical activity daily, whether it is house cleaning or walking
• do strength training, yoga, and stretching at least twice per week
• at least 150 minutes of moderate-intensity activity per week or 75 minutes of an intense workout weekly

Besides a regular workout regime, you can alleviate uncomfortable menopause symptoms with natural dietary supplementation.

Many top-rated menopause supplements are formulated as a combination of vitamins and minerals that provide multi-symptom relief for weight gain, insomnia, low sex drive, headaches, stress, night sweats, or hot flashes. 

One such product is called Amberen. Some Amberen review writings revealed that the product is safe to use and does not have any side effects.

Conclusion

With the right mix of a healthy nutritious diet, regular exercise, and the right dietary supplementation, you can beat menopausal symptoms to improve your quality of life.

These effective workout tips can guide you through this new journey. However, if you are already dealing with distressing menopausal symptoms, pay attention to them and speak to your doctor immediately.