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Writer's pictureRuth MacGillivray

Exercise and Menopause


menopause and exercise

Menopause can bring a variety of changes to your body, but exercise is one of the best ways to manage these changes and stay healthy. At 46 64 Fitness, we understand the challenges women face during this phase and offer personalized fitness programs to help you feel your best. Here are some key ways exercise can benefit women experiencing menopause:

 

1.        Improve Cardiovascular Health with Walking

 

Incorporating a cardio portion into your workouts—such as walking—can improve or maintain your heart health. Regular cardio helps prevent heart attacks and strokes, two conditions that become more common as we age.

 

2.        Build Stronger Bones with Strength Training

 

Performing muscular strength and endurance exercises with weights, every other day ,is critical. Strength training helps to prevent osteoporosis, a condition where bones become weak and brittle. By staying strong, you can maintain a healthy lifestyle for years to come.

 

3.        Meet the 150-Minute Goal

 

Aim to get at least 150 minutes of exercise each week. This will help prevent weight gain and reduce stress, both of which are important factors for women going through menopause. Whether it’s brisk walking, strength training, or stretching, consistency is key!

 

4.        Stretch to Stay Flexible

 

After each workout, take the time to stretch. This prevents stiffness and keeps your muscles and joints flexible, making it easier to stay active.

 

Stick to What You Love

 

The key to sticking with an exercise routine is enjoying your workouts. When you find activities you love, you’ll be more likely to keep them up in the long run.

 

Not Sure Where to Start?

 

No problem! Just hit the contact button, and after you sign up for 12 weeks of training we’ll create a personalized fitness program to set you up for success. At 46 64 Fitness, we use the TrueCoach app, which lets you work out on your own timeline with access to videos, exercise prescriptions, and 24/7 chat with your personal coach.


Need more information? Check out this article on the benefits of exercise beyond menopause. Let us help you take control of your fitness and well-being!

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