Low-impact movement can help women lose weight and tone up during menopause - 'works all muscles!'

Middle-aged women exercising

Gentle exercise can help menopause weight loss

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Sarra Gray

By Sarra Gray


Published: 25/06/2024

- 15:36

Gentle exercise is a great tool when trying to lose weight during menopause

Perimenopause typically occurs in women between the ages of 45 and 55, and the entire period can last between seven and 14 years.

During this time, many women will see the number on the scales go up despite not changing what they eat or how much exercise they do.


This is because the body's metabolism, which helps to burn calories and fat, naturally starts to slow.

Women may need to adjust their lifestyle and exercise regimes to shift these extra pounds, Balanced Body education director Joy Puleo told GB News.

Women doing yoga

Yoga can help burn fat and strengthen muscles during menopause

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While it can be tempting to drastically increase the intensity and duration of exercise to burn fat, Joy explained gentle, "mindful" workouts like Pilates and yoga can be enough to promote results.

She said: "Pilates, particularly Pilates using machines such as the Reformer, is an excellent way to work both strength and mindfulness.

"Mindful exercises, which also include yoga and tai chi, will help with an overall sense of wellbeing, provide a safe and effective low-impact workout that will target all primary muscle groups, and will also work intrinsic muscles that support posture, and spinal and joint health."

Opting for workouts like these can improve other health concerns by strengthing the body and helping women to age well overall, she explained.

Joy added: "These forms of exercise are essential to ageing well, ageing thoughtfully, and creating movement patterns that are associated with longevity of health and an independent lifestyle."

Exercise can be used for general health as well as weight loss during this stage of life. The expert suggested women may want to work on their balance as this deteriorates over the years.

She said: "Balance also changes as early as age 30 but accelerates as we age. Adding balance and coordination challenges are super helpful and important.

"When working balance and coordination the nervous system needs to adapt and make quick decisions. This training is essential as adaptation to changing environments is crucial for long-term health and wellbeing."

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Couple walking

Any extra movement, including walking, can promote fat-burning

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If looking for more fat-burning exercise tips, Joy said it fundamentally comes down to adding in more movement in whatever form you can, whenever you can.

She concluded: "One of the primary reasons, as we age, that people do not engage in an active lifestyle is because they do not believe that it would make a substantial change to their lives.

"Every step matters. Every opportunity to move, workout, spend an hour on the floor with grandkids, garden, dancing - everything. It matters. So move, move often, and move joyfully."

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