Stay Healthy During Menopause: Exercises You Can Try At Home

Stay Healthy During Menopause: Exercises You Can Try At Home

The symptoms of menopause vary from woman to woman. For some, the symptoms are bearable and can be easily controlled with a healthy diet and exercise. While, some have to deal with an excessive hot flash, unexplainable weight gain, and mood swings. 

Luckily, by taking proper care of yourself at home, you can reduce these symptoms. Doing regular exercise might not be on the top of your list. But, it can help in keeping all the symptoms in check and improving your overall health. 

According to the CDC (Center for Disease Control and Prevention), doing aerobics for 75 to 150 minutes every week can help improve your condition. 

Also Read: Factors to Consider When Selecting a Low Sodium Protein Powder.


Aerobic activities will make use of large muscle groups while improving your heart rate. There are countless cardio options that you can try. The most common ones are: 

  • Walking 
  • Biking 
  • Running in place
  • Swimming
  • Jumping ropes
  • Burpees

CDC recommends starting with a 10-minute workout, especially if you are a beginner, and then begin to increase the intensity.  

Strength Training

After menopause, the risk of osteoporosis gets higher. Therefore it is essential to do strength training to help build bone and muscle strength. Not to mention, it will also help in reducing body fat and improve your metabolism. 

To do strength training at home, you get some dumbbells and resistance tubing. 

Nonetheless, do not go overboard with the training. You need to rest properly in between your workouts. Also, several women face the issue of hot flashes during their workouts. If you suffer from hot flashes too, you should consider keeping a menopause hot flash relief kit with you during the workout. It will help you soothe and hydrate your body. So, you’ll be able to continue your training without any discomfort. 


If trying typical workouts is not your thing, you can make them fun with dancing. Dance is a great way to lose weight, improve stamina and build muscle strength. Moreover, you’ll also get an excuse to groove on your favorite songs. Not to mention, there are several dance styles to choose from, such as: 

  • Salsa
  • Ballroom
  • Ballet
  • Jazz
  • Zumba

These dance forms, especially Zumba, will ensure that you use every muscle and get more flexible. Also, you’ll get more motivation for dancing than exercising. So, you’ll surely stay constant. 

Yoga and Meditation

If your symptoms are very severe, then you should consider trying relaxation techniques such as yoga and meditation. It will help you stay calm, improve your mood and keep you energetic throughout the day. In fact, yoga is proven to help reduce irritability, hot flashes, and night sweats. Plus, you can easily try it in the comfort of your bedroom. 

Apart from this, it will also promote a healthy lifestyle and improve the quality of your sleep. So, you’ll be able to go through “the change” easily. 

To Sum It All Up!

These exercises will help in keeping you fit and healthy. Nevertheless, you must stay motivated and stick with your routine. You can also try different activities for different days to avoid boredom from the same routine. 

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