6 At-Home Exercises for Menopause Relief

Did you know women, on average, gain ten pounds during menopause?

Because mood swings, fatigue and hot flashes aren’t enough to worry about, right?

When your estrogen levels dip, you experience an accumulation of belly fat, bone loss and muscle atrophy. And, if you lead a sedentary lifestyle, you’re at more risk for weight gain than women who are active.

The Center for Disease Control and Prevention (CDC) says adults need at least 150 minutes of moderate-intensity aerobic exercise and two or more days of strength training each week.

That may sound overwhelming, but in the same amount of time it takes for you to watch two romantic comedies, you can relieve stress, enhance your quality of life, and stave off weight gain and bone and muscle loss.

While any general activity is helpful, here are 6 exercises you can do at home that will build strength and burn fat at the same time.

Before you begin: First, you should always seek your doctor’s advice before starting an exercise routine or diet. Second, warming up loosens the body, prepares the mind for action and prevents injury. So, before you start exercising, spend five to ten minutes stretching your muscles and getting your heart pumping. You can do this by moving your arms in circles, jump roping or running in place. Or, you can relieve some stress and stretch out by having a short yoga session, like the one in this video here.

1. Alternating Dumbbell Lunges

Hold dumbbells in each hand at your sides, and stand with your feet about hip-width apart. Take one long stride forward with your right leg. Inhale while lowering your rear left knee to the floor.

Return to starting position by straightening your rear leg, and then exhale as you push up from the heel of your front foot. Repeat with the left leg.

Suggestion: Perform 10-15 reps, three times, with a break in between sets.

2. Squat to Overhead Press

Hold the dumbbells in each hand at your shoulders with your elbows bent. Stand with your feet hip-width apart.

Sit back and down (as if you’re sitting in an imaginary chair), then bend your knees and lower your thighs until they reach parallel with the floor. Press your weight back into your heels.

As you stand, press the dumbbells overhead until your arms are straight. Return to start and repeat.

Suggestion: Perform 10-15 reps, three times, with a break in between sets.

3. Triceps Dips

Sit on a secure bench. Place one hand on each side of your hip and grip the edge.

Use your arms to push your butt up and off the bench. Walk your legs out until your knees are no longer bent and your butt is in front of the bench. This is your starting position.

Slowly lower your body by bending the elbows and stop once your arms are parallel to the floor. Push yourself back up to the starting position.

Suggestion: Perform 10-15 reps, three times, with a break in between sets.

4. Step Up with Dumbbells

Stand in front of a secure box or bench. With a dumbbell in each hand, place your right foot onto the bench and push up through your heel to lift your whole body up. Step down with your left foot and repeat on the opposite side.

Suggestion: Perform 10-15 reps, three times, with a break in between sets.

5. Plank

Get into a push up position, but rest your forearms on the ground instead of your hands. Keep your back straight and tighten your abs and glutes. Hold the position without letting your hips sag.

Suggestion: Hold for 30 seconds, three times, with a break in between sets.

6. Farmer’s Walk

With a dumbbell in each hand, stand up tall with your shoulders back. Walk forward as quickly as you can with short steps. You can do this around your neighborhood as an alternative to brisk walking.

Suggestion: Walk for as long as you can, but aim for 15-30 minutes.

Alleviating the symptoms of menopause requires treating the whole body—not just the hormones. That’s why having a regular exercise routine is important. The exercises above are just a few ways you can accomplish this.

And, if you’re interested in learning more about combining hormone therapy with an exercise routine, give us a call.