There’s also some evidence that insomnia, a common menopause symptom, can be relieved through yoga and meditation, according to the National Center for Complementary and Alternative Medicine (NCCAM). 1992;24(11):1190-1194. American Council on Exercise. Read our, Medically reviewed by Richard Fogoros, MD, Verywell Fit uses cookies to provide you with a great user experience. Strength training during menopause offers multiple benefits. Not necessarily. One of the best ways to fight menopause symptoms is to get moving. Strength Training: 2 times a week with 72 hours between; Interval Training: 1 to 3 times a week for no more than 45 minutes a week total; Mobility Training: most days of the week; Low-to-Moderate Exercise… How Often to Exercise During Menopause According to the Centers for Disease Control and Prevention, women younger than 65 should spend at least 150 minutes a … Psychosocial stress and change in weight among US adults. Am J Lifestyle Med. BMC Geriatr. Looking to lose weight? Speed play —a mixture of interval training and continuous training. Here's how physical activity can help ease menopause symptoms and keep you in control of your body. Regular exercise is also an excellent way to stave off weight gain and loss of muscle mass, which are two frequent symptoms of menopause. According to the Centers for Disease Control and Prevention, women younger than 65 should spend at least 150 minutes a week on moderate-intensity aerobic exercises, like walking. Does that mean you need to haul out the 40-lb dumbbells? A side squat with a band works the outer thigh and most of the other muscles in your lower body. Am J Epidemiol. “It’s worth the investment, even if it’s just one session to check your form and get you started,” she says. Cardio helps you burn calories as well as protect you from other health issues that arise when we reach menopause, such as heart disease and osteoporosis.. Exercise patterns in older adults instructed to follow moderate- or high-intensity exercise protocol – the generation 100 study. If you tend to do the same activities over and over, try changing one or more elements of your workouts using the F.I.T.T. Exercise did not decrease the risk of having menopause symptoms in previously sedentary overweight women engaged in a 12-month moderate-intensity exercise program (i.e., no beneficial effect of exercise … During Monday, Tuesday, and Wednesday, keep track of unhealthy foods like chips, sugary drinks, and sweets that you eat. Most experts recommend at least 2 hours and 30 minutes a week of moderate exercise. That's a good place to start. You can also incorporate it into cardio workouts as well. It also helps ward off heart disease, a condition that’s more common among women of menopausal age. They are also great for burning calories, so these sets of exercises are ideal for those looking to manage menopause weight gain. Sign up for our newsletter and get it free! Avellino suggests simply taking a couple of minutes each morning and evening to gently elongate your muscles, taking care not to overextend them. “Exercise is a great way to help regain some of that control.”. In: Action Plan for Menopause. J Midlife Health. But regular physical activity can actually make menopause symptoms more bearable, says Lisa Avellino, a personal trainer and fitness director for the New York Health and Wellness Center in Harrison. Exercise can help you feel your best through menopause. Going through menopause is tough and the stress only contributes to weight gain. Stress can also exacerbate the other symptoms of menopause, making everything even worse than it has to be. Aerobic activity. Still, what you do when you exercise is more important than how long you do it. 2018;18:208. doi:10.1186/s12877-018-0900-6, Whitehurst M. High-Intensity interval training: An alternative for older adults. “Park farther away from the grocery store and walk there briskly. If you tend to stay in the low end of your heart rate zone, or the often misnamed "fat-burning zone," you may find it hard to lose weight. It's a natural process. Grove KA, Londeree BR. How to Burn 100 Calories in Just 10 Minutes While Working Out, 6 Weeks to Fitness for Absolute Beginners, Secret Weapons That Can Help You Burn Calories and Lose Weight. doi:10.1007/s12576-019-00676-7, Ihalainen JK, Inglis A, Mäkinen T, et al. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. If you’re unsure of how to get started with yoga or meditation, ask your doctor to recommend a trustworthy practitioner. Balance yourself against a wall or chair if you’re unsteady. But are you lifting the right way? Avellino suggests performing balance and stability exercises for 5 minutes every day, along with 1 to 3 minutes of stretching twice a day. Creating a solid, comprehensive routine will help you get the most out of whatever time you have. Just make sure you give yourself adequate recovery time to avoid injury and overtraining. If you’re already strength training but doing so three times a week, switch to twice instead. free of charge. For example: Many people are not sure how to monitor their exercise intensity, which makes doing higher intensity workouts hard to measure. Most healthy women should aim for at … These elements are: If you feel like you're doing everything under the sun and your body is still being stubborn, consider working with a trainer. Even better, this kind of workout gives you a greater afterburn. Because you work so hard during this level of training, it takes your body a long time to get back into balance. And because you're standing up and involving more muscle groups, you burn more calories. Our nutrition guide can help you get on the right track. Strength-train at least twice a week for your entire body. Sign up for our Women's Health Newsletter! However, if you know what to expect and you commit to doing something about it, you can make a difference. American College of Sports Medicine. Bushman B, Clark-Young J. McCall P. How to get real results with metabolic conditioning. For example, start with strength training twice a week. Front Physiol. Try this 20-minute strength-training workout, specifically designed to help ease menopause symptoms. Alternate exercises so that one muscle group rests while another works. Getting started with strength training doesn’t have to involve pumping iron like a bodybuilder, Dr. Nichelson says. Find more here. Try adding shorter, more intense workouts to help you burn more calories both during and after your workouts. Block JP, He Y, Zaslavsky AM, Ding L, Ayanian JZ. Start to build up the length of time you do each exercise, and decrease your rest time as your fitness level … By subscribing you agree to the Terms of Use and Privacy Policy. Bone density in postmenopausal women: High impact vs low impact exercise. Updated November 25, 2013. Remember that the goal is to keep building strength by steadily increasing the amount … Gracia CR, Freeman EW. Strength training can also help preserve lean muscle, which often starts to dissipate in middle age, Avellino says.