The Best Exercise For Menopausal Women

Exercise seems to help to manage some of the symptoms of menopause. One study found that women with high and moderate levels of physical activity tended to experience less severe signs than their inactive peers; yoga appears to be one of many great options.

And some research from the University of Exeter has found that Pvolve, an exercise routine that partnered with Friends star Jenifer Aniston in 2023, is linked to better hip function, lower body strength, lean muscle mass, full-body flexibility, balance, mobility, and stability (phew).

That’s key for those facing menopause as these often wane during this life stage.

It’s a form of low-impact resistance training. It uses tools like resistance bands, gliders, ankle weights, and light dumbbells to apply force without straining joints.

These are combined with stability training, including single-leg balances, and bodyweight exercises, like hip hinges and planks.

Sessions last about 35 minutes each.

Resistance training is linked to better bone health, which is crucial for menopausal women, as the changes to their hormones can decrease their bone density.

That leaves you at greater risk of falls and broken bones.

The University of Exeter study involved 72 pre-, peri-, and post-menopausal women. They were all active.

Half of them completed 150 minutes of exercise per week, while the others completed a 12-week Pvolve training plan which increased in intensity over time.

Afterwards, they found that those who did the Pvolve Method had the following advantages over the people doing 150 minutes of exercise:

• 19% increase in hip function and lower body strength
• 21% increase in full-body flexibility
• 10% increase in dynamic balance, mobility, and stability
• Increase in lean muscle.

Speaking to the University of Exeter, the study’s lead author, Professor Francis Stephens, said: “Women often see a decline in their muscle strength and balance shortly before, during and after the menopause. This ultimately increases the risk of falls and fractures later in life, particularly of the hip, which is why it’s so important to find a way for women to maintain that strength and balance as they get older.

“The great thing about these simple resistance exercises is they can easily be performed at home, and we’ve now shown they’re effective at improving strength and balance in women during and post-menopause. In fact, some measures of balance appeared to increase to a greater degree in post-menopausal women, suggesting that these exercises are not hindered by the menopause transition.”