Menopause Exercise Videos To Improve How You Feel

woman doing plank

Menopause symptoms like mood swings, sleeplessness, and hot flashes can dramatically alter your life. Losing or maintaining a healthy weight may suddenly be difficult too. Exercise is great for both your physical and emotional health and well-being, as well as weight loss, “menopause belly,” and stronger muscles and bones. Consider a variety of exercises to keep things interesting and fun.

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    Best exercises for menopause

    Exercise is a non-hormonal way to manage menopausal symptoms, including weight gain, mood, and muscle aches and pains – the musculoskeletal syndrome of menopause (MSM).

    Physical activity can also be the pathway to making a change for the better, which is what the menopause journey is all about at pausitive health.

    While cardio exercises like running, biking, and swimming are excellent physical activities, you can also see benefits from lower-impact activities like walking, bodyweight exercises, yoga, dancing, and Pilates.

    The latest physical activity guidelines suggest at least 150 minutes of exercise a week, plus muscle-strengthening exercises twice a week.

    Mix it up or find an accountability partner or group class to help you achieve your fitness goals.

    It’s estimated that 50% or more of older adults drop out of exercise programs within six months. Having a partner will help motivate you on days when excuses come before working out. 

    Whether you’re perimenopausal, at menopause, or post-menopause, this collection of great exercise videos can help women+ during this natural stage of life. They can help whether you’re already active or trying to jumpstart a previously sedentary life. You can do these at home or in the gym and without equipment. 

    You will find a range of options, from those great for beginners to others that provide challenging routines to keep you engaged and aware of your progress over time. 

    Before you start an exercise program, talk with your doctor.

    There is a risk of injury or an adverse event when you start a new exercise routine or if you have an underlying chronic condition. Always ask your doctor for the best recommendation, especially if you've been leading a sedentary lifestyle.

    Workout at home with no equipment

    It’s possible to exercise at home without equipment or minimal equipment if you don’t want to invest in a gym membership, exercise equipment, or a workout program or app.
     

    Your bodyweight is a great tool in your quest to get stronger and more fit. These are some workout videos you can try at home.

    Arms and Abs Workout | POPSUGAR FITNESS

    30-Minute Cardio At-Home | Pahla B Fitness

    40-Minute Intense Cardio and Sculpting | POPSUGAR Fitness

    30-Minute Full-Body Toning Workout | POPSUGAR Fitness

    30-Minute Cardio and Core Workout | POPSUGAR Fitness with Massy Arias

    20-Minute Fat Burning Home Workout for Beginners | Grow with Jo

    Dance through menopause

    Do you get tired of exercise workouts? Get up and dance! It’s a great way to get your heart beating while having fun. In fact, it’s shown to offer you all the benefits of traditional exercise, like building muscle and bone, reducing fat, lowering blood pressure, and staving off cognitive decline. It also improves balance and coordination and will probably put a smile on your face, too!

    You can turn on your favorite music and start moving, take a class like Zumba®, which most gyms offer. That’s a choreographed dance movement synchronized to a Latin beat. It celebrates the grace, beauty, and strength of menopausal women.

    Hot Flash Mob Dance | The Menopause Mambo

    Latin Dance Workout | POPSUGAR Fitness with Nicole Steen

    Low-Impact Dance Moves | POPSUGAR Fitness

    Zumba® For Beginners | Zumba®

    20 Minute Beginner Dance Workout – Hustle, Salsa, Merengue, Cha Cha, Rumba, and Jive | 375 Dance Studio

    HIIT workout to lose weight more quickly

    If you’re trying to lose weight more quickly, try a HIIT workout. That stands for high-intensity interval training, and you can burn a lot of calories in a short amount of time. 
     
    A study showed it’s a more time-effective option for adults with obesity who want to reduce body fat.
     
    These can be challenging workouts and can cause injuries, so talk with your doctor before trying HIIT.
     
    And while exercise can benefit your immune system, it is extremely important to balance these types of workouts with days of rest and recovery. Doing too much with too little rest can increase the body’s susceptibility to infection.
     

    Use your bodyweight

    Many HIIT workouts can be done with just your bodyweight like burpees, long jumps, and sit-to-stands. VerywellFit put together several circuits, for advanced fitness levels. You work for 40 seconds and rest for 20.

    HIIT Workout for Beginners | Fabulous 50’s

    At-Home Workout to HIIT Menopause | Lucy Wyndham-Read

    HIIT Workout 30-Minute Total Body With No Equipment | Follow The Lita TV

    Walking can help with menopause

    Want to slow it down a bit? There’s nothing wrong with walking. It can be a cardio exercise if you move fast.
    A study of 89,000 menopausal women found walking at a fast pace for 40 minutes several times a week can reduce heart disease risks by 25 percent.
    These exercise videos can help you mix up your walking routine so your heart is pumping!

    Upgrade Your Walking | SilverSneakers

    Walk At Home | Lucy Wyndham-Read

    30-Minute Walk with Strength Intervals | SilverSneakers

    Core exercises for menopausal women+ 

    Your core controls a lot more than you probably think, and it’s usually one of the weaker parts of your body.
     
    A weak core can cause low back pain, poor posture, loss of balance, and decreased stability.
     

    Menopause belly health risks

    For many women, their core is not only weak but also the location of extra body weight. During the menopause journey and midlife, women tend to gain weight in their midsection, thus the terms “menopause belly” or “muffin top.”
     
    It not only impacts your self-esteem, but that extra weight in your midsection can be a health issue too.
     
    Carrying weight in your middle can be a risk factor for cardiovascular disease and can increase the likelihood of a second heart attack if you have already suffered one. Internal fat around your organs, known as visceral fat, leads to inflammation in your body. Improved nutrition and exercise are good first steps to achieve a healthier lifestyle and managing weight gain.
     

    Exercises for menopause belly

    Core work should be just one part of a well-balanced exercise routine. You can do exercises that specifically target your core, or incorporate your core into all the movements, like Pilates.

    Core exercise video list

    Muffin Top and Belly Workout | LifeFit 360 with Denise Austin

    Empowering Core Workout for Older Women | Pahla B Fitness

    Core and More | Dr. Kristie Ennis, DPT, CSCS

    Kegel Exercise Beginner Workout | Dr. Kristie Ennis, DPT, CSCS

    Additional resources:

    Pilates

    Pilates movements target your whole-body, especially your core. It’s critical to almost every move.
     
    Pilates offers you a chance to improve flexibility, mobility, balance, physical strength, and emotional resilience. It can also help you
     
    Menopausal women need to focus on these components, because as you age, it’s harder to maintain your balance, and falls become more common.
     
    Pilates can be very active, so it’s a great cardio exercise as well.
     
    The benefits of Pilates make it a good non-hormonal technique to manage symptoms. 
     

    Pilates exercise video list

    10-Minute Pilates | LifeFit 360 with Denise Austin

    Standing Pilates | SilverSneakers

    10-Minute Beginner Pilates Workout – No Equipment | Callie Jardine

    Exercises to improve balance

    As you age, balance becomes a common problem and can lead to falls. In general, a holistic exercise routine increases your balance and reduces the risk of falling. To take it one step further, you can focus on balance-specific exercises.
     

    Balance exercise video list

    10-Minutes To Better Balance | SilverSneakers

    7-Minute & 7 Day Challenge to Improve Balance & Posture | Lucy Wyndham-Read

    Strength & Balance | SilverSneakers

    7 Bodyweight Moves for Balance | SilverSneakers

    3 Exercises That Help Improve Your Balance | Kai Simon

    15-Minute Balance & Cardio Combination Workout | Curtis Adams

    Strength training exercises

    Remember, aim for strengthening exercises two days a week. You may have an “arm” day and a “leg” day, to provide ample time to workout each body part.
     
    You can focus on overall muscle strength with your bodyweight or use a set of weights or resistance bands to increase the intensity of your workouts.
     

    Resistance training

    Studies indicate that resistance training improves muscle strength for middle-aged and older adults safely and effectively. 

    Again, always consult with your doctor before you start a new exercise routine.

    7 Hip-Strengthening Exercises | SilverSneakers

    Squat Free Lower Body Strength | Pahla B Fitness

    Wall Push-Ups | SilverSneakers

    Other options:

    Stretching exercises to improve mobility

    Now, it’s time to slow it down. Don’t forget stretching before and after physical activity. It will help reduce injuries and increase mobility, plus it may reduce menopausal symptoms when performed before going to bed.

    In a small study of Japanese women, stretching 10 minutes before bed decreased menopausal and depressive symptoms. Plus, it can help you slow down after a busy day, which may improve your sleep, another menopausal concern. All you need is 10 minutes a day.

    30-Minute Stretch and Mobility | SilverSneakers

    Top 10 Seated Strength Moves | SilverSneakers

    Standing Stretches | SilverSneakers

    Unlock Your Tight Hips | Dr. Kristie Ennis, DPT, CSCS

    How To Loosen Up The Spine In 5 Minutes | Dr. Kristie Ennis, DPT, CSCS

    5-Minute Before Bed Stretching Routine for Better Sleep | Darwin Jose

    Additional option:

    Exercises that work your mind and body

    Memorial Sloan Kettering describes mind-body therapies as a “group of healing techniques that enhance the mind’s interactions with bodily function, to induce relaxation, and to improve overall health and well-being.”

    They include:

    • Yoga
    • Tai chi
    • Yoga Nidra
    • Qigong
    They offer benefits to menopausal and post-menopausal women.
     

    Yoga for menopause

    The Sanskrit word “yoga” means “to join or union,” and the practice of it brings together mental, physical, moral, and spiritual aspects. It’s an ancient holistic art that can take many forms.
     
    Yoga is a calming technique that’s helpful during the stress of menopausal sleeplessness, hormonal changes, and potential weight gain. It also is a great way to build strength, improve flexibility, and extend mobility.
     
    It’s thought even short-term practices of yoga are beneficial for women. You can try these types of yoga or these poses during the menopause journey. So, if you’d prefer a non-hormonal treatment, yoga may help.
     
    Yoga is not all relaxation. Power yoga can get your heart pumping.
     

    Yoga video list for women

    Yoga for Your Hips | LIVI Moves with Jessamyn Stanley

    Core Yoga | LIVI Moves with Jessamyn Stanley

    Yoga for Perimenopause: Hormone Balancing Yoga for Hot Flashes | Brett Larkin Yoga

    Yoga for the Pelvic Floor | Yoga with Adriene

    Yoga for Abs, Arms, and Attitude | Yoga with Adrienne

    Power Yoga for Weight Loss | Yoga with Adrienne

    Total Body Yoga – Deep Stretch | Yoga with Adrienne

    Yoga for Upper Body Strength | Yoga with Adrienne

    Power Yoga to Stretch and Strengthen | POPSUGAR Fitness

    Yoga for Better Balance | SilverSneakers

    Additional options:

    Improve your sleep with Yoga Nidra

    Having trouble sleeping? Insomnia is a common complaint among menopausal women. Mind-body therapies, including Yoga Nidra, may offer help in lowering stress and helping you relax and ease the worries of hormonal changes thus making it easier to sleep.
     
    When you practice Yoga Nidra, you’re in a state of complete relaxation. It’s often called “yogic sleep.” In this guided meditation, you follow verbal instructions while lying down, and become aware of your body, feelings, emotions, and senses. There are no yoga postures.
     

    Yoga Nidra allows you to let go of inhibitions, worries, emotions and stress.

    Ready to get started? 
     
    Guided Yoga Nidra Meditation with Rod Stryker | Yoga International 

    Guided Yoga Nidra Meditation with Rod Stryker | Yoga International

    Total Yoga Nidra – Nourish Every Dimension of Being | Yoga Nidra Network

    Other resource:

    Qigong benefits

    Qigong was developed in China 5000 years ago. It combines meditation, controlled breathing techniques, postures, and body movement. Qigong helps improve both physical and emotional health.
     
    You can participate in active or meditative qigong, with the latter involving almost no body movement. 

    It’s a non-hormonal technique that is well-suited for women with limited mobility. 
     
    There are many types of qigong, which you can learn more about in the non-hormonal guide to menopause.
     

    Qigong video list

    Qigong for Beginners Playlist | Qigong with Kseny

    Qigong for Beginners Playlist | Qigong with Kseny

    Developing Your Healing Hands | LingGuiQigong

    Qigong for Women’s Health | Qigong with Kseny

    Qigong to Destress and Relax | Playlist from Qigong with Kseny

    Playlist for Flexibility and Joint Mobility | Qigong with Kseny

    Snake Walk with a Twist | Deborah Davis

    Women’s Qigong | Playlist from Deborah Davis

    Qigong 6 Healing Sounds | Liz Hennessy

    Qi Gong for Healthy Aging: Hot Flash Relief | Kristen Polzien

    Simple Qigong Exercise to Balance Hormones | Sue Crites

    5 Element Qigong Practice | Mimi Kuo-Deemer

    Tai Chi and your health

    Tai Chi focuses on deep breathing and coordinated postures that you move through in a slow, graceful sequence.

    The postures are low-impact, making it accessible to women+ of all activity levels. And Tai Chi has been shown to help maintain strength, flexibility, and balance.

    Studies have also shown this mind-body therapy can reduce your risk of cardiovascular disease, which can increase during this stage of life due to the hormonal changes which occur during the menopause journey. 

    You’ll also strengthen your mind, during the menopause marathon.

    Tai Chi 5 Minutes a Day Playlist | Taiflow by Leia Cohen

    Tai Chi 5 Minutes a Day Playlist | Taiflow by Leia Cohen

    Tai Chi for Beginners | BodyWisdom Yoga, Fitness & Wellness

    Tai Chi Moves for Beginners | Kung Fu & Tai Chi Center with Jake Mace

    Mindfulness and Meditation

    Let’s face it – the menopause journey can be stressful, especially if you’re experiencing a wide range of symptoms. While you won’t burn excess calories, reducing stress will make weight gain less likely or weight loss easier because of the positive impact it can have on certain hormones – cortisol (the stress hormone), leptin, and ghrelin. And being grounded and finding calm are invaluable states of mind during menopause. Focusing on your mental strength is just as important as physical health.

    Consider a mindfulness practice like meditation as exercise for the mind. These are 4 powerful mental exercises to get you started.

    5 Minute Meditation | Follow The Lita TV with Lita Lewis

    Minute Meditation | Follow The Lita TV with Lita Lewis

    Deep Breathing Exercises | SilverSneakers

    Now more than ever, there are unlimited options for exercise. Technology makes it easier than ever to stream a workout at home, find an exercise routine that best suits you, or learn a new skill like Pilates. 

    Do something that brings you joy while offering you the benefits you need during the menopause transition. Physical activity can reduce the severity of symptoms and improve your quality of life during this natural transition.

    You’ll likely stay motivated to workout and see better results if you incorporate other lifestyle factors.

    Focus on healthy eating, including eating foods that can help with menopause, avoiding foods that make symptoms worse, eliminating or reducing your alcohol consumption and managing stress through mind-body techniques. Mind, body, and soul are powerful in managing menopause symptoms. You have the power to make a change for the better!

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    Physical Activity Guidelines for Americans 2nd edition | U.S. Department of Health and Human Services

    Innes KE, Selfe TK, Taylor AG. Menopause, the metabolic syndrome, and mind-body therapies. Menopause. 2008 Sep-Oct;15(5):1005-13. doi: 10.1097/01.gme.0b013e318166904e. PMID: 18779682; PMCID: PMC2810543.

    30 Minute No-Equipment Arms and Abs Workout, 40-Minute No Equipment Cardio and Sculpting Workout with Jake DuPree, 30-Minute No-Equipment Full-Body Toning Workout, 30-Minute No-Equipment Cardio and Core Workout with Massy Arias | POPSUGAR Fitness [YouTube]

    20-Minute Fat Burning Home Workout for Beginners | Grow with Jo [YouTube]

    30-Minute Weight Loss Cardio Workout for Women Over 50 | Pahla B [YouTube]

    Let’s dance! Rhythmic motion can improve your health | Harvard Health Publishing

    Hot Flash Mob Dance – The Menopause Mambo | Hotflashmob [YouTube]

    30-Minute Cardio Latin Dance Workout and 30-Minute Low Impact Dance Grooves Workout  | POPSUGAR Fitness [YouTube]

    Zumba® For Beginners: A Basic Steps Tutorial | Zumba [YouTube]

    20-Minute Beginner Dance Workout – Hustle, Salsa, Merengue, Cha Cha, Rumba, and Jive | 375 Dance Studio [YouTube]

    Interval Training Workouts | Verywell Fit

    Y. Türk, W. Theel, M.J. Kasteleyn, F.M.E. Franssen, P.S. Hiemstra, A. Rudolphus, C. Taube, G.J. Braunstahl. High intensity training in obesity: a Meta-analysis. Obesity Science and Practice. 2017. Pages 258-271. https://doi.org/10.1002/osp4.109

    10-Minute Beginner HIIT Workout for Weight Loss | Fabulous50s [YouTube]

    Home Workout – To Prevent Weight Gain Through Menopause | Lucy Wyndham-Read [YouTube]

    30-Minute Total Body Workout, No Equipment Needed | FollowTheLitaTV [YouTube]

    Regular Walking May Protect Against Heart Failure Post Menopause | American College of Cardiology

    7 Ways to Upgrade Your Walking Workout, 30-Minute Walk with Strength Intervals | Silver Sneakers [YouTube]

    Walk At Home – Walking Exercises for Weight Loss | Lucy Wyndham-Read [YouTube]

    Core Muscle Stability on Low Back Pain and Quality of Life in Post-Menopausal Women | Riphah International University 

    The link between abdominal fat and repeat heart attacks | MedicalNewsToday

    Core Strength Exercises for People Who Hate Core Work and Empowering Core Workout for Older Women, Functional Training at Home | Pahla B [YouTube]

    Muffin Top and Menopause Belly Workout | Denise Austin

    Core and More and Kegel Exercise Beginner Workout | Dr. Kristie Ennis [YouTube]

    Core-strength exercises | Mayo Cinic

    5 Moves That Fight Belly Fat After Menopause | Prevention

    10-Minute Pilates | Denise Austin [YouTube]

    SilverSneakers: Standing Pilates, 10-Minute Better Balance Workout, Strength & Balance, and 7 Bodyweight Moves for Balance | Silver Sneakers [YouTube]

    3 Exercises That Help Improve Your Balance | Kai Simon [YouTube]

    15-Minute Balance & Cardio Combination Workout | Curtis Adams [YouTube]

    10-Minute Beginner Pilates Workout | Callie Jardine [YouTube]

    7 Day Challenge to Improve Your Posture, Balance, and Flexibility | Lucy Wyndham-Read [YouTube]

    7 Exercises that Strengthen Your Hips and 6 Standing Wall Push-Up Variations | SilverSneakers [YouTube]

    This is the Ultimate 15-Minute Resistance Band Workout You Can Do Anywhere | POPSUGAR

    Fitness | Mayo Clinic

    Kai Y, Nagamatsu T, Kitabatake Y, Sensui H. Effects of stretching on menopausal and depressive symptoms in middle-aged women: a randomized controlled trial. Menopause. 2016 Aug;23(8):827-32. doi: 10.1097/GME.0000000000000651. PMID: 27300113; PMCID: PMC4961267.

    30 Minute Stretch and Mobility Follow-Along Workout, Top 10 Seated Strength Moves, and Feel Good Standing Stretches | SilverSneakers [YouTube]

    Unlock Your Tight Hips, How to Loosen Up The Spine in 5 Minutes| Dr. Kristie Ennis [YouTube]

    5-Minute Before Bed Stretching Routine for Better Sleep | Darwin Jose [YouTube]

    If You’ve Got Tight Shoulders, Hips, and Muscles, These 9 Poses Will Stretch Them Out | PopSugar

    Vaze N, Joshi S. Yoga and menopausal transition. J Midlife Health. 2010 Jul;1(2):56-8. doi: 10.4103/0976-7800.76212. PMID: 21716773; PMCID: PMC3122509.

    Powerful Ways to “Let Go” of Your Painful Past So You Can Find Happiness Today | PeopleTweaker

    Vaze N, Joshi S. Yoga and menopausal transition. J Midlife Health. 2010 Jul;1(2):56-8. doi: 10.4103/0976-7800.76212. PMID: 21716773; PMCID: PMC3122509.

    Hips Yoga with Jessamyn Stanley, Core Yoga with Jessamyn Stanley | Lane Bryant [YouTube]

    Yoga for Perimenopause: Hormone Balancing Yoga to Relive Hot Flashes | BrettLarkinYoga [YouTube] 

    Yoga for Pelvic Floor, Abs, Arms, and Attitude!, Power Yoga Break, Total Body Yoga , Yoga for Upper Body Strength| Yoga with Adriene [YouTube]

    Power Yoga Workout to Stretch and Strengthen | POPSUGAR Fitness [YouTube]

    Yoga for Better Balance | SilverSneakers [YouTube]

    27 Calming Songs That Manage to Make Child’s Pose and Savasana Even More Relaxing | POPSUGAR

    According to a Yoga Instructor, These Are the 56 Most Essential Yoga Poses | POPSUGAR

    Guided Yoga Nidra Meditation with Rod Stryker | Yoga International [YouTube]

    Total Yoga Nidra | Yoga Nidra Network [YouTube]

    Yoni Shakti: Bhairavi Self Anointing Ritual | Yoga Nidrā Network 

    21 Days of Qigong with Kseny, Qigong for Women’s Health, 8 Minute Practice to Ground Yourself and Feel Centered, Post-Workout Full Body Stretch to Relax & Recover | Qigong with Kseny

    Developing Your Healing Hands | Master Liu He [YouTube]

    Snake Walk with a Twist, New Women’s Qigong DVD Series| Deborah Davis [YouTube]

    Qigong 6 Healing Sounds | Liz Hennessy [YouTube]

    Qi Gong for Healthy Aging: Hot Flash Relief | Kristen Polzien [YouTube]

    A Simple Qigong Exercise to Balance Hormones and to Help with Menopause | Sue Crites [YouTube]

    5 Element Qigong Practice | Mimi Kuo-Deemer [YouTube]

    Innes KE, Selfe TK, Taylor AG. Menopause, the metabolic syndrome, and mind-body therapies. Menopause. 2008 Sep-Oct;15(5):1005-13. doi: 10.1097/01.gme.0b013e318166904e. PMID: 18779682; PMCID: PMC2810543.

    Qigong 5 Minutes a Day | Taiflow [YouTube]

    Tai Chi for Beginners | BodyWisdom Yoga, Fitness & Wellness [YouTube]

    7 Tai Chi Moves for Beginners | Kung Fu & Tai Chi Center w/ Jake Mace [YouTube]

    4 Insanely Powerful Exercises You Need to Manage Stress | PeopleTweaker

    Ghrelin and Leptin | AZoNetwork

    5-Minute Meditation | FollowTheLitaTV [YouTube]

    Deep Breathing Exercises | SilverSneakers [YouTube]

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