5 Essential Exercises To Help Tackle Your Menopausal Phase Better, As Per Expert

Menopause is a powerful new chapter—and the perfect time to reinvent your fitness routine. Instead of focusing on weight loss or pushing through punishing workouts, shift the spotlight to movement that uplifts your mood, strengthens your body, and supports long-term bone and joint health. Most importantly? It should feel energising, not exhausting.

Essential Exercises For Menopausal Phase

To learn more about these exercises, we reached out to our expert Suaad Ghadban, Founder, HotBooty Ballet:

Strength Training Is Queen

As estrogen levels dip, so does muscle mass and bone density. Strength training helps combat both. Just 2–3 sessions a week using resistance bands, dumbbells, or your own body weight can increase metabolism, support posture, and keep bones strong. Try a group circuit class for a motivating atmosphere or use a free app for easy-to-follow workouts at home.

Dance It Out

“Dancing isn’t just for fun—it’s also great cardio and cognitive exercise. Whether it’s Zumba, barre, belly dance, or your favourite TikTok challenge, dance supports balance, coordination, and mood. It’s also a brilliant social connector and stress reliever,” said our expert.

Low-Impact Cardio

“Walking, swimming, and cycling are gentle on joints while improving cardiovascular health. Try walking in nature, along the beach, or listening to a feel-good podcast to turn it into a meditative moment,” said Ghadban.

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Mobility + Core Work

Pilates and yoga are excellent for reducing joint stiffness, enhancing flexibility, and supporting core strength. Pair with breathwork or meditation to ease stress and promote hormonal harmony.

Power of Play

“Movement doesn’t have to be structured—try hiking, pickleball, rollerblading, or even hula hooping. These playful options are fantastic for your body and your spirit,” said Ghadban.

Remember: the best exercise is the one you look forward to.

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Your body is evolving, and your workout routine should evolve with it. Choose joy, move often, and listen to what you need each day. Menopause isn’t a limitation—it’s a powerful invitation to move in ways that make you feel strong, radiant, and alive.

Credits: Freepik

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