Three uplifting workouts a week can help with menopause symptoms

Menopause can make you feel the opposite of uplifted at times but finding the right level of exercise can help to alleviate symptoms

Women smiles as she stretches outdoors on grass
(Image credit: Getty)

The transition into perimenopause can cause women to experience various changes to their overall health and fitness levels. Exercise can be really beneficial for managing symptoms, especially when it feels uplifting to complete.

According to female health and fitness expert, Catie Miller says oestrogen declines as women go through menopause  which may increase their risk for certain things like osteoporosis. Things like the best vitamins for women over 50 or the best menopause supplements can help with this. 

Miller specializes in female-centric mind and body exercise and has built a fitness platform around this, called Oona Fitness, to help women of all ages to enjoy the physical and mental benefits of exercise. She recommends for oestrogen levels: "Getting foods rich in calcium and Vitamin D is very important. Great sources of plant based Calcium include spinach, broccoli, dark greens, sesame seeds, Tahini, pulses and fortified non dairy drinks."

But her big advice for women going through menopause is to find uplifting forms of exercise. Miller specializes in female-centric mind and body exercise and has built a fitness platform around this, called Oona Series, to help women of all ages to enjoy the physical and mental benefits of exercise.

Miller who is also a barre instructor says that women in their 40s and 50s should aim to work out three times a week. If you can manage more this is great as long as you diversify your training. "Focus on resistance, core, tone and supervised weight training," says Miller.

The hormonal changes that occur during perimenopause combined with a decrease in metabolism that occurs with age can cause women to gain weight, specifically around the abdomen and upper arms explains Miller. 

Moreover, the transition into perimenopause can see the following occur to the female body; a decline in muscle density, reduced muscle tone, higher fat mass, water retention and increased cholesterol levels. 

This 2020 study looked into women's views on using exercise to treat menopausal symptoms and all participants spoke positively about physical activity as a treatment for menopause. A majority reported it had improved their hot flushes, night sweats, and sleep quality. They also said both their physical and psychological well-being had benefitted from regular exercise.

Why not allocate three slots in your week for yourself, where you can take part in your choice of uplifting exercise to help alleviate any menopausal symptoms that you may experience.

Three types of uplifting exercises to try:

  • Pilates
  • Walking
  • Light running
  • Yoga

Try this 30 minute energising Pilates workout:

Jessica Downey
Jessica Downey

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. She is a keen runner and is currently sweating her way through a 10k training plan. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen - which she loves sharing with others on her healthy living-inspired Instagram account, @jessrunshere. Despite her love for nutritious cooking, she stands by the saying ‘everything in moderation’ and is eagerly conquering the London food and drink scene!