How To Stay Fit Through Menopause

Menopause is an important transformation in any women’s life. It refers to the menopausal timeline when a lady has not had her menstruation for at least 12 consecutive months, which can occur between 50 and 55. However, our genetics, environment, ethnicity, and lifestyle habits can all influence when and how menopause occurs.

Our ovarian function and hormone levels fluctuate dramatically between 2 and 8 years before menopause. This is known as perimenopause, and many women experience changes such as irregular periods, hot flushes, increasing PMS symptoms, exhaustion, and heightened anxiety during this time.

Post-menopause is the period following menopause in which our estrogen, progesterone, testosterone, and other hormone levels are significantly lowered. Women spend at least 30 years of their lives after menopause; therefore, it is worth contemplating in terms of our health.

Menopause Symptoms

It comes with various symptoms, including:

  • Mood Swings
  • Irritability
  • Irregular Periods
  • Vaginal Dryness
  • Unusual Weight Gain (Refer to How to Reduce Weight)


1.     Adopting Balanced Diet

This is something that must not be overlooked. Include vitamin, mineral, and antioxidant-rich fruits and vegetables in your diet. Don’t skimp on dairy. Foods high in omega-3 fatty acids are likewise high in nutrients.

2.     Mental Health

Changes in your hormones during menopause can affect your psychological as well as your physical health. Most women report feeling anxious and dealing with bouts of depression. It is critical to recognize that the mental symptoms of menopause are as genuine as the physical ones, and if you need aid, you should not postpone asking for it.

3.     Exercise

When you enter menopause, your ovaries stop producing estrogen, which causes symptoms like hot flashes, sleep difficulty, and brain fog and raises your risk of heart disease, stroke, and osteoporosis. As a result, increasing your physical activity can help maintain your heart and bones healthy as you age. Exercise can help combat some of the above-mentioned aggravating symptoms of menopause. It can also help you maintain your weight and reduce the increase in belly fat you’re experiencing.  

4.     Workouts You Need to Try During Menopause

Here are two workouts to attempt if you’re seeking motivation to stay active throughout menopause.


Yoga is an excellent way to maintain flexibility and activity while protecting your mental health. Because yoga promotes mindfulness and slows down your thoughts, it can be especially beneficial if you are experiencing perimenopausal symptoms such as worry and brain fog.

Maintaining flexibility is also a fantastic strategy to stretch and protect your joints, avoiding aches and pains throughout the day. Another advantage of yoga is that you may begin at any fitness level using a mat. You may also wish to invest in some aids, such as a block, pillows, or straps, to help you stretch more comfortably as a beginner.

Starting or finishing your day with 10 minutes of yoga may greatly impact your mind and body, so start small and boost your stamina by working your way up to longer sessions as your confidence and flexibility grow.

Strength Training

Lifting weights may seem intimidating when you first begin, but including dumbbells, kettlebells, or ankle weights in your fitness program can provide many benefits. Muscle mass not only boosts your metabolism and helps out in weight loss, but stronger muscles also support and protect your joints. This is especially significant for women throughout menopause because they are more prone to osteoporosis.

Do yoga to deal with menopause.

Begin with a few basic weighted exercises, such as squats and lunges with a small kettlebell to work your legs or easy sitting twists with a medicine ball to build your core muscles. See what you enjoy the most, make the most out of it, and gradually add them to your usual fitness regimen.


Menopause does not have to put your life on hold. There are a lot of options available that can be done to help with symptom management. Making good lifestyle choices, experimenting with different therapies, and getting help from healthcare professionals are all examples.

If you require assistance managing symptoms, your healthcare expert can discuss therapy options. If you have menopausal symptoms that you believe are interfering with your daily life, they can work with you to explore lifestyle adjustments.

Lastly, keep in mind that it is a natural process. Embrace the change with an open heart. However, there is nothing wrong in seeking professional help or reaching out to friends or family for comfort.


What are the Menopause Symptoms?

Each women may experience different symptoms. However, common symptoms include hot flashes, vaginal dryness, mood swings, and irregular periods.

What is the Menopause Age?

There is no specific menopause age. However, most women experience it anywhere between 50 to 55. Your lifestyle habits, ethnicity, diet, and even genetics can influence when you experience menopause.

Does Every Woman Experience Menopause?

Yes. Every woman (with ovaries) will experience menopause.

What is Perimenopause?

It refers to around menopause. In simpler terms, it refers to when a woman starts transitioning towards menopause.