the best exercise for menopause weight loss!
Exercise for menopause weight loss
There’s one quick answer to this - the best exercise for menopause weight loss is ANY exercise that you enjoy and will keep doing!
After helping hundreds of women lose their menopause belly fat and reach and maintain a healthy, happy weight, we know it’s the consistency that counts and creates long last results.
Menopause. It's a natural transition, but it can also bring a wave of changes to your body, including weight gain and a decrease in muscle mass. But here's the good news: exercise is your powerful ally during menopause!
The key is finding activities you enjoy, not endure.
Now, obviously we can go into the science of which types of exercise will create the quickest, and most long lasting results. But the key is just to start moving if you haven’t been at all. And learn how to tweak things if you are moving and not seeing results.
Let’s look at some different exercise styles – low-impact, high-intensity, and strength training – to help you discover the perfect fit for your fitness level and preferences.
Low-Impact Exercises:
If exercise has never really been your ‘thing’, can you open your mind to the fact that it will massively reduce your menopause symptoms, and that it is SO important for your future health and happiness.
If you’re not sure where to start, or you are recovering from injuries or illness, low impact movement is gentle on your joints but big on benefits.
Here are some options:
Walking: A classic for a reason! Walking is free, accessible, you’ll be outside and it burns calories. Start with 5 minutes a day, and build up slowly. Then take it up a notch with interval walking - alternating 2 mins brisk walking with 2 mins very gentle walking or adding hills.
Swimming: The water provides buoyancy, making swimming a low-impact, full-body workout, that’s super safe for your joints.
Yoga: Improve flexibility, strength, and balance with yoga. Choose gentle styles like Hatha or Yin yoga, perfect for beginners.
Pilates: Pilates focuses on core strength and stability, improving posture, balance and flexibility. It’s also crucial for keeping your back healthy as we get older - I would recommend EVERYONE does Pilates whatever else you’re doing….!
Benefits:
Increased calorie burning for weight management.
Improved cardiovascular health.
Reduced risk of osteoporosis by strengthening bones.
Boosted mood and reduces stress and brain fog.
High-Intensity Interval Training (HIIT):
Ready to push yourself a little harder? HIIT alternates short bursts of intense exercise with periods of rest.
There is a lot of controversy about whether we should be doing HIIT at our age. If you go on Instagram, you’ll see loads of people posting that we shouldn’t be doing it. Their reasoning is because it raises our cortisol levels too much. Cortisol is our stress hormone. And yes, if your cortisol levels are TOO high ALL day, this can have a negative effect. But a short 20 minute rise in cortisol from working out actually has beneficial effects. A bit of cortisol is ok! Plus many women report they enjoy the buzz they get from HIIT - if you enjoy it, do it! But we do have to make sure we manage our stress levels through the rest of the day too…..
Running/Jogging: If you enjoy running, incorporate HIIT by alternating between sprinting and jogging intervals.
Circuit Training: Design a circuit that combines cardio (jumping jacks, burpees) and strength training exercises (squats, lunges) with short rest periods.
Dance/HIIT Fitness Classes: From Zumba to hip-hop, many fun dance classes offer a high-energy HIIT workout disguised as a party!
Benefits:
Burns more calories in a shorter time compared to steady-state cardio.
Boosts metabolism and helps burn fat even at rest.
Improves cardiovascular health and endurance.
Can release a load of mood boosting endorphins to lift your mood, and contributes to brain health.
Strength Training:
I would say this is the one type of exercise to TRY and fall in love with! Building muscle mass is crucial for weight management and bone health during menopause. As our estrogen declines, we start to lose muscle mass (sarcopenia) and bone density (which can lead to osteoporosis). We need the stimulus from strength training to counteract this decline in estrogen.
Body Weight Exercises: Push-ups, squats, lunges – all you need is your own body weight to get started.
Free Weights: Dumbbells offer a variety of exercises to target different muscle groups.
Weight Machines: Gyms offer a variety of weight machines for a safe and effective strength training experience.
Benefits:
Increases metabolism and helps burn more calories throughout the day.
Builds muscle mass, which helps combat weight gain and protects bones.
Improves strength and balance, reducing the risk of falls.
Finding Your Perfect Fit
Listen to your body! Choose exercises you find enjoyable and start at a level that feels comfortable. Gradually increase intensity and duration as you get stronger.
Remember, the best exercise is the one you'll stick with. So, get out there, explore different options, and discover the joy of movement during menopause!
In an ideal world where you are now embracing exercise!
You would combine different exercise styles through the week for a well-rounded routine. Aim for at least 150 minutes of moderate-intensity exercise per week and strength training exercises 2-3 times a week. Most importantly, have fun and celebrate your accomplishments. You got this!
Sara & Dr. Clare
Ways we can help you now:
If you’d like more help with getting going with exercise, email Sara at sara@clubspirit.co.uk for some advice
Join our mailing list and get our Free Menopause Weight Loss Pack to get you started!
If you’re someone who understands what they should be doing, but needs motivation, support and accountability to keep going: CHECK OUT OUR MEMBERSHIP HERE
References:
1. Weight Gain and Muscle Loss During Menopause:
Title: "Changes in body composition in midlife women: a review of longitudinal studies on menopause" (https://www.sciencedirect.com/science/article/abs/pii/S0378512219307716) This study reviews existing research on body composition changes during menopause, highlighting the decrease in muscle mass and increase in fat tissue.
2. Exercise and Weight Management in Menopause:
Title: "Exercise and weight management in women after menopause" (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10505516/) This article explores the impact of exercise on weight management in postmenopausal women, emphasizing the benefits of both aerobic and resistance training.
3. Low-Impact Exercise Benefits for Bone Health and Mood:
Title: "The effectiveness of low-impact exercise interventions for bone health in postmenopausal women: A systematic review and meta-analysis" (https://pubmed.ncbi.nlm.nih.gov/36749350/) This research reviews the effectiveness of low-impact exercises like walking and swimming on bone health in postmenopausal women.
Title: "The effects of exercise on depression in menopause: A meta-analysis" (https://pubmed.ncbi.nlm.nih.gov/33887084/) This meta-analysis investigates the positive impact of exercise on reducing depressive symptoms in menopausal women.
4. High-Intensity Interval Training (HIIT) and Resistance Training for Menopausal Women:
Title: "Effect of resistance training and high-intensity interval training on metabolic parameters and serum level of Sirtuin1 in postmenopausal women with metabolic syndrome: a randomized controlled trial” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10588115/) This review analyzes studies on the effectiveness of HIIT and Resistance Training for improving body composition and metabolic health in postmenopausal women.
5. Strength Training and Bone Health During Menopause:
Title: "Strength training for preventing and treating postmenopausal osteoporosis" (https://pubmed.ncbi.nlm.nih.gov/35271050/) This article highlights the importance of strength training in preventing and treating osteoporosis, a bone health risk factor for postmenopausal women.