Tips for Menopausal Fitness

Incorporate strength training: Include weight-bearing exercises such as weightlifting, resistance band exercises, bodyweight exercises (such as squats, lunges, and push-ups), and yoga. Aim for strength training at least two to three times a week.

Focus on cardiovascular exercise: Do moderate-intensity cardiovascular activities such as brisk walking, jogging, cycling, swimming, or dancing. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.

Do flexibility and balance exercises: Incorporate activities such as yoga, Pilates, and tai chi. These exercises also help reduce stress and improve overall body alignment and flexibility.

Stay hydrated and eat a balanced diet: How to: Drink plenty of water throughout the day and eat a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Make sure you get enough calcium and vitamin D to support bone health.

Manage stress with mind-body techniques: Practice stress-relief techniques such as deep breathing, meditation, mindfulness, or gentle yoga. These activities can help regulate mood and improve overall health.

Prioritize rest and recovery: Establish a regular sleep routine, create a comfortable sleep environment, and practice good sleep hygiene. Allow adequate rest days between intense workouts to avoid overtraining.

Be consistent and listen to your body: Create a realistic fitness routine that you can stick to and adjust as needed. Pay attention to how your body feels and adjust your activities accordingly.