Regular exercise, whether a brisk walk or a high-intensity session in the gym, is great for your overall health and can improve your quality of life, relieve stress, and help maintain a healthy weight.1 And for women in menopause, there’s no better time to take extra care of yourself to help cope better with the physical and emotional changes they’re going through.2
The experts recommend at least two and a half hours of moderate exercise every week, or 75 minutes of intense aerobic activity.1
If you’re a beginner, take it slow and start with 10 minutes a day. Increase your intensity and duration as you grow stronger. Try brisk walking, jogging, biking, swimming, or water aerobics.
Weight machines, free weights, or resistance tubing strengthen muscles and burn calories. Always start at a level you’re comfortable with. As you get stronger, increase weight and resistance levels.
Before and after each workout, set time aside to stretch. It will improve your flexibility and mobility.
Improving your stability will help to prevent you from falling. Try tai chi or standing on one leg when you brush your teeth.
You don’t need a gym membership to stay on top of your fitness goals. Partner with a friend, family member, or neighbour for a walk around the block. Or turn up the music and dance in your lounge.
Set realistic fitness goals and update them as you meet and exceed them. If you have health concerns, talk to your doctor about an exercise programme suited to your body.
Use the questionnaire to monitor your menopause symptoms and take it with so you can discuss them with your doctor.