How to stay fit after menopause: Stay active with these 10 best exercises

Benefits of walking daily: Whether it’s around the neighborhood or a local park, daily walking promotes heart health and brain function (Image: Canva)

As you age, maintaining physical health becomes increasingly important, especially for women. Ageing brings about numerous changes in the body that can affect mobility, bone health, muscle mass, heart function, and cognitive abilities.

A study by the Herbert Wertheim School of Public Health and Human Longevity Science at the University of California San Diego reveals that senior women who engage in more daily walking and moderate-to-vigorous physical activity are less likely to develop mild cognitive impairment or dementia. Encouraging senior women in your family to stay physically active not only helps maintain well-being but also supports brain health, mobility, and independence.

Also read | Best exercises for women: 6 reasons why strength training is crucial for women's health and fitness

Here are 10 ways to include physical activity in their daily routine:

Daily walks: Encourage taking brisk walks every day. Whether it’s around the neighborhood or a local park, daily walking promotes heart health and brain function.

Chair yoga: Chair yoga is an excellent way for seniors to improve flexibility, reduce stress, and strengthen muscles without putting too much strain on their bodies

Water-based exercise: Swimming or doing water-based exercises provides a full-body workout while reducing joint stress. Water aerobics is gentle on the body and great for cardiovascular health.

Tai chi: Tai Chi focuses on slow, deliberate movements and deep breathing, improving balance, flexibility, and mental clarity. It’s also known to enhance overall energy levels.

Strength training: Including light strength training exercises, such as using resistance bands or light dumbbells, can help build muscle mass and prevent osteoporosis.

Also read | Best exercises for menopausal women to boost overall health

Dancing: Dancing is a fun way to stay active while improving balance and coordination. Whether it’s classical dancing or simply free style dancing to music at home, it’s a great activity for both mind and body.

Gardening: Gardening can be an enjoyable way to engage in physical activity. The bending, stretching, and lifting involved in gardening help improve flexibility and strength.

Walking groups: Join or organise a walking group with friends or neighbors. This offers social interaction along with physical activity, providing both mental and emotional benefits.

Cycling: Cycling on a stationary bike or outdoors provides a low-impact way to stay fit, improving both lower body strength and cardiovascular health.

Stretching routine: A daily stretching routine helps maintain flexibility and range of motion, reducing the risk of injury and improving mobility.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.