10 Steps to Proper Exercise During Menopause

And Keeping a Healthy Weight

Gaining weight in your menopause can be a huge blow to your ego. It can change the way you perceive yourself as a woman. Keeping a normal weight matters, not just for looking good but also for your health. However, this seems to be a tougher challenge during menopause than ever. There may be some objective factors, but it is also true that a lot depends on whether you exercise and how exactly.

Hormonal changes, combined with a sedentary lifestyle that most women this age have, can lead to an unhealthy weight gain. Among other things, estrogen is also linked to metabolism and the body’s effective use of starches and sugars. Its lack can cause the body to gain fat and makes it harder to lose weight. Excessive weight leads to a lot of problems.


Some of the issues that come with getting fat are:

  • Osteoporosis

  • Diabetes

  • Metabolic syndrome, heart attack, high blood pressure, and other cardiovascular diseases

  • Insulin resistance

  • Weak muscles and joints

  • Poor bowel movement

  • Lower self-esteem and mood

  • An increased number of hot flash incidents


Exercise is a great way to manage body weight, even in your menopause. Provided, of course, that you do it right. Here are some tips that can help you make the most out of your exercise sessions:

  • 1 . Choose an activity you will enjoy. For some it may be cycling, for others dancing, for still others - yoga. It is important to derive pleasure from exercise.

  • 2. To keep yourself motivated, find a partner for your exercise sessions.

  • 3. Use supportive shoes that are suitable for your activity.

  • 4. Determine a start date and stick to it. Tracking your activities is a great way to learn about your body.

  • 5. Warm up for at least 10 minutes before the start of vigorous exercise.

  • 6. Stretch the muscles that will take most of the shock of your chosen exercise

  • 7. If you feel pain while you exercise, stop and tell your doctor about it.

  • 8. Gradually increase the distance, length, and intensity of your workout. You got this!

  • 9. Mix different exercises to prevent yourself from being bored and keep challenging your body.

  • 10. Combine exercise with proper nutrition by avoiding processed foods, keeping a food diary, and watching calorie intake. Eat smaller amounts, more often. Again, tracking your daily meals is a great way to learn about your body.


The mechanisms which make you overweight during menopause may be complex, but exercise is a simple solution. It may be the simplest of them all. Especially if you follow the advice we gave you in this article.

Source: My Luna Editor.


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