One of the questions I get asked about the most is how to workout during menopause. The transition impacts every part of our body and our lives, including why and how we exercise. Menopause changes the benefits and risks for everything we do as we enter this new phase of life, especially exercise.

For many of us exercise has always been a challenge. Sticking to an exercise routine is hard. For many of use (myself included!) we push ourselves 1000% in a new routing…only to quit a few months later. Then taking months to return to any form of exercise at all.

Lack of exercise puts us at higher risk for health conditions that decrease our quality of life. Excuses and reasons not to exercise are countless. However, it is time to face this habit and break it once you hit menopause.

 We need it to be exercise regularly so we can actually build and maintain muscle strength and bone density. It’s time to ditch the intense approach to workouts and develop a relationship with exercise that allows you to be consistent so you can actually keep the bone and muscles you have now! 

Regular exercise provides numerous long term health benefits. For instance…physical activity can reduce the risks heart disease, obesity and diabetes. Whereas lack of exercise can increase risks for these devastating medical conditions as we age.

If you have trouble staying consistent with exercise, the first step is scale back on what you expect of yourself. Pushing yourself to take 45 minutes to an hour classes will be hard to maintain. Start simply with 10-15 minutes of exercise every other day. A small amount to start is a good way to stay committed to your exercise goals.

How To Workout During Menopause

During menopause the types of exercise we choose may need to change, as well as our habits. Our bodies need slower, more nurturing and focused exercise. Your focus should now be on endurance, strength and balance. Each has a purpose it serves in the aging body.

Endurance is not about intense cardio but rather, long walks or activity. Aerobic exercise keeps your heart rate elevated and your major muscles engaged. It doesn’t require a hard workout to get benefits from this type of exercise. 

Strength training builds muscle and keeps bone density high. You don’t need to be lifting extremely heavy (until you are ready!) to keep your body in good shape.

Balance is so critical to maintain. Especially during menopause when we are more prone to falls and damaging our bones. Balance keeps us upright and strong in our core.

Let’s look at how to integrate these activities into your weekly routines.

*NOTE: Athletes or workout enthusiasts will need to dial it back a bit during your transition. You are at higher risk for serious injury and longer recovery.

This makes you more susceptible to injury and long recovery. You will also need to ensure you are integrating the recommended changes below into your routine.* 

Endurance: Walking – It might sound simple, but the benefits are tremendous. A daily walk of at least 30 minutes can bolster your heart and lungs, counteract muscle loss, and improve your endurance.

This doesn’t require intense effort; just consistent, gentle activity. As you build stamina, gradually increase your distance and pace. Remember, walking is not just a leisure activity—it’s a cornerstone of menopausal fitness.

Walking can relieve anxiety and stress. It can bring down high blood pressure and high cholesterol. Walking has so few side effects. If you are over 50 it should be part of your weekly agenda.

Strength/Resistance Training: Muscle strength is essential for metabolic health and physical independence. Lifting that bag of groceries or stack of dishes without needing help.

Weak muscles make us vulnerable to all kinds of injuries and dependencies on others. We’ve worked too hard to become independent to depend on others now.

Integrating strength training three times a week for about 20 minutes can make a significant difference. Use light weights, try pilates, or join a barre class—focus on your arms, legs, and core to support your entire body.

Balance Training: With age, balance becomes critical to prevent falls that can lead to serious injuries. Engaging in exercises that enhance balance like yoga or barre classes strengthens your body and improves your agility.

Balance training doesn’t require equipment or a gym. For instance, try putting your socks on while standing up balancing on one foot. Use one leg to pick something up from the floor or balance on one foot standing in line at the grocery store.

Balance vigorous activities with gentle, restorative ones like yoga and meditation. Adapt your exercise habits to include varied forms of movement that support strength, endurance, and balance.

*I’ve provided recommendations and links to my favorite exercise products below each section.

Exercise Equipment for Home

If you like to workout at home or want to start at home before going to a gym having the basic equipment can keep you on track and improving. Below is a list of items I recommend having on hand:

Fitness Tracker: Devices like Fitbit can help with exercise motivation. They keep tabs on your daily activity levels, heart rate, sleep quality, blood pressure and more. They turn fitness into a measurable, manageable activity.

Kyra Recommends: FitBit

Light Weights: Owning a set of 3, 5, and 10-pound weights allows you to perform a variety of exercises at home. This isn’t about building bulk but fostering functional strength for day-to-day tasks.

Kyra Recommends: Weights 3 lbs, Weights 5 lbs, Weights 10 lbs

Treadmill or Stationary Bike: These are a great investment for days when the weather outside is frightful. Indoor options ensure you stay consistent with your routine.

Kyra Recommends: Peloton Bike, Peloton Treadmill

Foam Roller: Perfect for stretching and cool down sessions, these tools help soothe and relax your muscles after workouts.

Kyra Recommends: Foam Roller

For further reading on exercise and menopause, the following articles provide valuable insights and expert opinions:

– Harvard Health: Exercising to Relax 

– Mayo Clinic: Exercise and Menopause

Implementing the right exercise practices during menopause can profoundly impact your health. Providing you with strength and energy your body needs to function at a high level.

Consistency and patience are your allies in building a healthier, stronger body during menopause.

Talk to your doctor about hormone replacement therapy as a treatment option for menopause symptoms. You do not need to suffer.

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Disclosure:  This email contains affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you. I am not paid by the brand to endorse this product.