7 BEST Exercises for Menopausal Women

7 BEST Exercises for Menopausal Women

*Going through menopause? Pre-menopausal? Then exercise MUST be a PRIORITY in your SANITY PLAN! Find out more in this video with Coach Tonya.*

The Key to Eliminating Joint & Back Pain, Anxiety & Looking Fat


If you are going through menopause right now or are pre/ peri-menopausal you may be feeling like your body is a completely foreign entity! Don’t despair! While this can be a very frustrating time in a woman’s life, it is a NATURAL transition and there are things we can do to navigate THE CHANGE feeling a bit more in control and limiting the sometimes EXTREMES that can blindside us.

Now menopause is a very unique and specific experience from woman to woman. Even though we will all go through menopause, what we experience, how extreme our symptoms are, how long they last is very individual. You may breeze through menopause with barely a blip on your radar. OR . . . you may feel like you are constantly riding a rollercoaster of extreme ups and downs with not belt or safety bar in place.

So it’s important to keep in mind that YOUR experience is YOURS and have tremendous body awareness so that you can make some lifestyle changes is going to work very much in your favor. We cannot eliminate menopause from our AGING PROCESS, however we can take some control over certain decisions we make, to help reduce the intensity of some of the most unpleasant symptoms.

Now we all know that exercise is good for us. Well if you’ve never been one for regular physical exercise and you find yourself in the throes of menopause I STRONGLY RECOMMEND you get started. You do NOT have to train like an athlete, but you do need to start moving your body on a regular and consistent basis.

Again, exercise is not going to eliminate menopause or your symptoms, but it may help alleviate or reduce the severity of some of the symptoms you are experiencing. For example, menopausal women often complain about weight gain that doesn’t seem to want to move. Well start moving YOU . . . it’s a start!

Tips? Absolutely!

Find something you ENJOY! Do you like talking walks? GREAT! Walk more and don’t stroll . . . WALK! Get your heart rate up. Biking? Super! Do that 4-5 times a week and try to go a little further each week. Finding it hard to get going or stay motivated? Perhaps joining a class is a good fit for you, plus it makes it more social.

Just find an activity or activities that you really enjoy doing and do those on a regular basis!

Here are some other benefits to doing regular exercise when you are in menopause:

Helps to support healthy cardio function
Supports weight loss/ ability to maintain a healthy weight
Helps to decrease risk of bone density loss
Helps to reduce back pain
Helps to reduce stress
Helps to increase your mood
May help decrease intensity & frequency of hot flashes

Best exercises? Well again, find something you enjoy. However here are my TOP 7 BEST exercises for menopausal women to participate in:

1. Qigong – focuses on breathing and posture

2. Weight lifting – will help with fat loss and bone density

3. Walking & Hiking – supports healthy cardio function as well as improved mobility, flexibility and weight loss

4. Pilates/ Yoga – helps to improve flexibility and better balance

5. Cycling – supports cardio health and weight loss

6. Belly Dancing – supports core strength, increases flexibility, helps support better posture, great for cardio health

7. Mini Band/ Resistance Band Training – easy, cost effective way to incorporate resistance training anywhere

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