What are the best exercise routines for menopause

Exercise during menopause can be incredibly beneficial, helping to manage symptoms and improve overall health. Here are some of the best exercise routines tailored for women going through this phase:

First, let’s talk about **strength training**. This is crucial for maintaining bone density and muscle mass, which can decline during menopause. Exercises like **squats**, **lunges**, and **glute bridges** are excellent for building leg and glute strength while enhancing balance. For the upper body, **wall push-ups** or **incline push-ups** are great options, especially for beginners. **Resistance band rows** can help strengthen the back and arms with minimal strain.

Another effective approach is **high-intensity interval training (HIIT)**, which can be adapted to suit menopausal women. Workouts like Jazzercise’s Vital Sculpt HIIT are designed specifically for midlife women, combining strength training with cardio to boost energy and endurance.

**Flexibility and balance** are also important. Activities like **yoga** and **Pilates** can help promote flexibility and reduce stiffness, which is common during menopause. These exercises also improve balance, reducing the risk of falls.

For a quick strength boost, a **7-minute workout** can be very effective. This might include exercises like the **hip hinge**, **overhead squat**, **dumbbell clean and press**, **Russian twists**, **slow bicep curls**, **tricep extensions**, and **close stance squats**. These exercises not only build strength but also help with posture and hormonal balance.

Lastly, incorporating **low-impact cardio** into your routine can help improve circulation and overall vitality. This can be as simple as brisk walking or swimming, which are easy on the joints.

The key to any exercise routine during menopause is to start slowly and listen to your body. It’s important to find activities that you enjoy, so you can stick with them long-term. Whether it’s strength training, HIIT, or flexibility exercises, the goal is to feel strong, energized, and empowered throughout this transition.