Dancing, yoga, gardening and yard work, and cardio are some exercises to try during menopause. Regular exercise may help relieve stress and improve some symptoms of menopause.

Every person experiences menopause differently. For some, the symptoms are mild and pass quickly. For others, it’s an explosion of hot flashes and mood changes.

However, you can adopt lifestyle changes — one being exercise — to help cope with the changes occurring in your body.

Before you start or change a workout

Speak with your doctor about any changes you plan to make to your current workout routine. They may have suggestions for exercises to avoid or make adjustments to others so your body is less strained.

Aerobic activity that uses your large muscle groups while keeping up your heart rate is a good thing. Your options for cardio are limitless. Almost any activity counts, for example:

If you’re a beginner at cardio, start with shorter durations and work your way up. Try to do cardio for 10 minutes at first (or as you’re able) and increase the duration as you improve (and you will improve!).

Because osteoporosis risk increases following menopause (some researchTrusted Source suggests estrogen also provides bone support), strength training is especially important.

Strength training exercises will help:

  • build both bone and muscle strength
  • burn body fat
  • improve metabolism

If you’re working out from home, opt for dumbbells and resistance tubing. At the gym, choose from weight machines or free weights. Select a level heavy enough to tax your muscles in 12 repetitions and progress from there.

No two people experience menopause similarly, so your symptoms will tailor your approach to relief. Practice a relaxation technique that works for you, whether:

Supportive and restorative yoga poses may offer some tension relief. These poses may help calm your nerves by centering your mind.

Research from 2024 also found that 60 minutes of yoga twice a week for 10 weeks may reduceTrusted Source mental, physical, and urogenital symptoms of menopause.

If running or jogging isn’t your thing, consider signing up for a dance class or following a video at home. The benefits of dancing are just as good:

  • build muscle
  • retain flexibility
  • improve endurance

Many types of dance are available to try. Look for a style that suits you the best.

Machines such as the elliptical and StairMaster count as cardio workouts, too.

While the StairMaster may be unsuitable if you have limited knee or hip mobility, the elliptical is easier on your body than running or jogging on the treadmill. And you’ll still reap as many benefits.

Zumba is a popular dance program that has swept up nearly 12 million devoted fans in the past decade.

Incorporating salsa, merengue, and other Latin-inspired music, Zumba suits people of all ages. Burn calories and work your muscles while moving to uplifting Latin beats.

You can try following along with videos at home (make sure you have enough space) or find a class in your community or at your gym.

Vigorous house or yard work that elevates your heart rate, such as gardening, can actually pass as exercise. It also utilizes your larger muscle groups, such as:

This form of aerobic activity will serve you well. If you’re a beginner, start with 10 minutes of light activity, slowly boosting physical intensity as it becomes easier.

Tip for exercising during menopause

  • Be realistic: Set goals to avoid frustration. Make sure your goals are SMART goals. Don’t simply declare, “I’m going to exercise more.” Tell yourself, for example:
    • “I’ll walk for 30 minutes at lunch three days a week.”
    • “I’ll take a group cycling class.”
    • “I’ll play tennis with a friend once a week.”
  • Enlist a buddy: Recruit a friend, family member, or partner to be your workout buddy and help keep you motivated and accountable.
  • Get creative: Don’t forget to exercise your creativity! Indulge in a creative activity that will give you a sense of achievement and satisfaction. It can also help take your mind off of your symptoms.
  • Stay motivated: Remember, you’re working toward a more active lifestyle that’ll benefit you beyond stress and menopause relief. Working out regularly and maintaining a moderate weight can help offset health conditions older adults are at a higher risk for.

Though regular exercise hasn’t been provenTrusted Source to reduce physical, sexual, or urogenital symptoms of menopause, it may help ease other aspects of your life.

When you’re stressed, as many may be during a big life change, you may feel physical tension and mental strain.

Exercise produces endorphins, or “happy” brain chemicals sometimes called “nature’s painkillers.” These can help boost your mood and reduce stress.

Regular exercise is also an excellent way to maintain a moderate weight — since some people may experience weight changes during menopause — and minimize the loss of muscle mass as you get older.

The American Heart Association (AHA)Trusted Source reports that menopause increases your risk of heart disease.

Estrogen, which is thought to protect your heart, decreases during menopause. Knowing the risk factors and embracing an active lifestyle can keep your heart healthy and boost your overall well-being.

How much exercise should I get?

Most healthy adults should aim for at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous aerobic activity a week, according to the AHATrusted Source.

If you’re new to exercise or can’t meet these recommendations, that’s OK. Focus on moving more than reaching these exact numbers. You can even try setting them as a goal to accomplish.

Not sure how to get started with aerobic activity? Keep reading! Or, if you need help turning exercise into a habit, consider joining our three-day email series “New Habits, New You.”

It can take some time to adjust to life during menopause. You may have symptoms that make it hard to get work done or feel stressed because of this new change.

Regular exercise can be a stress-relieving outlet — and it offers many benefits beyond just reduced stress.

Consider trying gentle yoga, dancing, or giving a new cardio machine a try. And aim to exercise for 150 minutes weekly (or as you’re able). You may just feel better afterward.

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