The Best Exercises for a Menopause Belly
Thanks to dropping estrogen levels and a reduced metabolism, you might find yourself gaining weight during menopause, especially around your belly. Losing that weight can also become more challenging, and you might find it taking longer than it did previously. (Not to mention, the link between menopause and bloating can make your tummy look even larger.)
Menopause and Bloating: 4 Ways to Find Relief
Alongside a healthy diet, exercise is one of the best ways to manage menopause symptoms. Read on to discover the best exercises for a menopause belly.
By stockyimages / Shutterstock.com
The Best Exercises for a Menopause Belly
Cardio is the best way to burn calories and fat, including the middle-aged spread. Here are five types of cardio that you should try out for a menopause belly:
Walking and Running
Walking and running are the simplest exercises that you can do. All they require is some workout clothes and a pair of running shoes. Start with going for a brisk walk every day, or every other day if you can’t manage every day. Try to aim for a minimum of at least 30 minutes and increase the length as your stamina builds. As you start to feel stronger, add in jogging intervals to get your heart rate up and burn those calories. If you experience stress incontinence while running, consider wearing a bladder leakage pad or liner.
4 Best Stress Incontinence Pads for Runners
Dance Cardio
For the workout that doesn’t feel like a workout, check out dance cardio classes such as Zumba. These classes combine different styles of dance with aerobic moves to get your heart pumping and your body moving. If you feel self-conscious going to a class, check out online workout video streaming services that allow you to shimmy and shake in the comfort of your own home.
By Jacek Chabraszewski / Shutterstock.com
Cycling
If you need a low-impact cardio workout that will be easy on your knees, cycling is a great option. Biking outside can make time pass faster since you’ll have scenery to look at, but it does present extra challenges in terms of avoiding pedestrians and other bikers. Try a stationary bike if you don’t feel confident enough to take to the trails, or if exercising outside tends to make you overheat.
Swimming
Swimming is the ultimate low-impact workout, and the cool pool water is perfect for menopause relief if you suffer from hot flashes any time you exercise. You can take a water aerobics class or swim laps, whichever is your preference. If it’s been a while since you swam, consider getting a few lessons with an expert instructor to improve your form and technique.
Rowing
If you like the idea of a water-related workout without actually getting in the water, you might enjoy hopping on the rowing machine. This mimics the motion of rowing a boat for a full-body cardio workout that you can do while sitting down — all within the comfort of the gym’s air conditioning.
By Undrey / Shutterstock.com
Other Tips for Exercising During Menopause
Looking for other ways to make the most of exercise during menopause? Here are four more tips to help you work out during these transition years:
- Pick something that you enjoy. You’ll be far more likely to stick with an exercise routine if you actually look forward to it. If you dislike a particular kind of cardio, then try another until you find one that you do like.
- Don’t forget strength training. Yes, cardio is important for fat loss, but you don’t want to ignore strength training. It can counteract the bone and muscle loss that many women experience as they age. Aim for two to three sessions of strength training a week in addition to your cardio.
- Work on your balance and core strength. Bone loss isn’t the only thing you have to worry about as you age — you also become more prone to tripping and falling. Doing exercises to improve your balance and core strength will help you stay strong and reduce your odds of falls.
- Set realistic goals. Constantly falling short of workout goals will make you feel demotivated. Rather than setting lofty goals that are difficult or impossible to achieve, consider setting smaller goals that you will be able to meet. As you build momentum, you can gradually increase the goals over time.
For more information about menopause and body odor, night sweats, and more, visit our resource center on our blog. To connect with other women like you, check out our private community group for those going through menopause. And if you’re in need of menopause relief products, don’t forget to check out our store and get free shipping on all U.S. orders over $40.
Shop All Menopause Relief Products Here