1. Brisk Walking or Power Walking
This low-impact exercise is gentle on the joints while effectively boosting cardiovascular health and metabolism.
"This low-impact activity elevates your heart rate without stressing your joints. It is ideal for calorie burning and cardiovascular health. Aim for at least 30 minutes daily, five days a week," White says.
2. Water Aerobics
The buoyancy of water reduces the impact on joints, making this an ideal exercise for those experiencing joint pain or stiffness often associated with menopause.
"Perfect for reducing joint stress while providing resistance and helping build strength and endurance. 30-45 minutes per session, thrice weekly," he says.
3. Pilates
Pilates enhances flexibility and balance, which are essential for overall physical health. It boosts metabolism, increasing the metabolic rate to burn calories and fat more efficiently.
"Pilates focuses on core strength, flexibility, and overall body alignment. It tones muscles without bulk, enhancing lean muscle mass," he says. White recommends 45–60 minutes per session, 2-3 times a week.
4. Yoga
Certain styles of yoga, such as Vinyasa or Power Yoga, incorporate dynamic movements and flowing sequences that elevate heart rate and metabolism, facilitating calorie and fat burning.
White says yoga "enhances flexibility, muscle tone, and mental focus. Some yoga styles, like Vinyasa, also help burn calories." He suggests 30–60 minutes per session, 3–4 times a week.
5. Strength Training
Strength training promotes fat loss while preserving muscle mass. This is important during menopause, when hormonal changes can lead to muscle loss and weight gain.
"It is essential for building muscle mass, which naturally diminishes with age. Increased muscle mass boosts metabolism," he says. He adds, "Do 20–30 minutes per session, 2-3 times a week. Focus on major muscle groups."
6. Cycling or Stationary Biking
Cycling is a great cardiovascular exercise that elevates the heart rate, promoting calorie burning and fat loss.
"It is excellent for heart health and calorie burning. Adjusting the intensity can help you cater to your fitness level. Do 30-45 minutes per session, 3-4 times a week," he states.
7. Dance Aerobics or Zumba
These exercises engage various muscle groups, including the legs, core, arms, and back, promoting muscle toning and overall body strength.
"This workout combines aerobic exercise with fun dance moves, which is excellent for cardiovascular and mental health. Perform 45–60 minutes per session, thrice weekly," White says.