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Exercises for Older Women: Benefits of Exercising During Menopause

By Alejandro Chaban March 11, 2024

Create your own exercise plan for women over 50 with the guidance of Yes You Can!

Engaging in physical activity according to our capabilities is vital to maintaining our health. At Yes You Can!, we share the best workout for women over 50.

An active life helps us stay healthy in all aspects, so older women can and should enjoy the benefits of exercise in every stage of their lives, including menopause. In this article, we share the best exercises for women over 50.

Symptoms of Menopause in Women Over 50

Menopause is a process that puts an end to menstrual cycles and generally occurs around age 50, although it can vary from one person to another. This stage begins after 12 months of absence of menstruation because the ovaries stop producing eggs and decrease the production of estrogen and progesterone.

However, this process is not immediate, and before reaching menopause, there is a period called perimenopause that can begin around age 40. In this transition process, you may experience the symptoms of menopause, such as:

  • Menstrual irregularities: longer or shorter periods may occur, or the absence of menstruation for prolonged periods, also called amenorrhea.
  • Hot flashes: you may experience a sudden sensation of heat that spreads throughout the upper part of the body.
  • Night sweats: the symptoms are similar to hot flashes but happen at night.
  • Changes in skin and hair: due to loss of elasticity, you may notice drier skin, wrinkles, and changes in hair texture.
  • Loss of bone density: due to the decrease in estrogen production, the risk of osteoporosis and broken bones may be increased.
  • Mood swings: hormonal changes can also cause sudden emotional changes, such as irritability, anxiety, or depression.
  • Insomnia: this is an effect caused by the appearance of night sweats.
  • Vaginal dryness: low estrogen can also cause vaginal dryness, itching, or discomfort during sex.

Benefits of Exercising in Women Over 50

Physical activity over 50 benefits women’s physical and mental health. Below, we will list some of the most notable benefits:

  • Weight management: during menopause, women may experience changes in body fat distribution and have difficulties maintaining a healthy weight. Regular exercise and a healthy diet following physical activity can help control body weight and speed up metabolism.
  • Improved mental health: exercising can help reduce stress, enhance sleep quality, and increase your overall emotional well-being during menopause.
  • Improved muscle and joint health: by maintaining a healthy weight through exercise, you also preserve muscle mass and flexibility, which can help prevent injuries and improve mobility.
  • Prevents diseases: regular exercise can help control blood sugar and fat levels and improve insulin sensitivity, reducing the risk of developing type 2 diabetes and other conditions related to a sedentary lifestyle.
  • Helps increase bone density: strength training exercises can help strengthen bones, reduce the risk of osteoporosis caused by decreased estrogen levels, and improve your bone health in general.

Best Workout for Women Over 50

Now that you know the benefits of exercises for older women, we'll explain a simple exercise routine you can do before starting your daily activities at home without needing a class instructor. This routine is designed for women over 50 with moderate activity levels, so if you’re a beginner, we recommend starting gradually and doing fewer repetitions to avoid injuries and improve your physical condition.

Remember, if you have any particular chronic conditions, it’s essential to consult your doctor before starting any exercise program. Also, remember that you should complement your recommended exercises with a balanced diet to see results in your weight.

Aerobic Exercise

To begin exercises for older women, it is first necessary to warm up the body to prevent injuries. If you can access steps or stairs, you can go up and down gently for a few minutes. This works your leg muscles and also increases your heart rate.

Another option is to dance gently for a few minutes. Light dancing is fun and effective for warming up the body with aerobic activity.

Assisted Squats

We will start the best workout for women over 50 with a series of assisted squats, which are excellent for developing strength in the legs and glutes without risking an accident.

  • First, lean on a chair or a fixed bar to avoid the risk of falls.
  • When you find it, spread your feet shoulder-width apart, toes slightly outward, and back straight.
  • Grab the chair or bar with your hands for additional support. 
  • Begin the squat movement by tilting your hips back while bending your knees.
  • Slowly lower yourself until your thighs are approximately parallel to the floor or as far as you can maintain good form.
  • Contract your leg and gluteal muscles to rise back to the starting position, pushing through your heels and keeping your back straight. This position helps to avoid the risk of injury.

Wall Push-Ups

Other exercises for older women that you can do are wall push-ups. They are exceptional for improving muscle strength and muscle tone. To begin, do the following:

  • Use a wall in a suitable space to perform the exercise without obstacles.
  • Stand facing the wall about an arm’s length away. Your feet should be shoulder-width apart, and your hands should be placed on the wall at shoulder height.
  • Lean forward while keeping your legs straight and heels on the floor, slowly bending your elbows as you lean toward the wall and keeping your body straight from head to heels.
  • Continue bending your elbows until your chest almost touches the wall.
  • Push your hands against the wall to return to the starting position, extending your elbows fully.

Dumbbell Lateral Raises

Dumbbell lateral raises are an excellent exercise for strengthening your shoulders and arms. To do them, we advise you to choose dumbbells with a weight that requires effort when lifting, but without making it uncomfortable. Once you have your dumbbells on hand, you must:

  • Stand with your feet shoulder-width apart, with your knees slightly bent for stability.
  • Hold a dumbbell in each hand at your sides with your palms facing each other.
  • Raise the dumbbells slowly to the sides until they are parallel to the floor or slightly below shoulder height.
  • Lower the dumbbells slowly back to the starting position. Avoid dropping the dumbbells or letting your arms swing.


To finish the best workout for women over 50, we recommend doing some yoga stretches, as they are a great way to improve flexibility, relieve muscle tension, and promote relaxation in the entire body. You can do child’s pose, cat-cow stretch, and tree pose.

How Many Times a Week Should a Woman Over 50 Exercise?

These exercises for older women can be done 3 to 4 times weekly to see results quickly. Remember that it is essential to do your exercise regimen carefully to avoid injuries. If you feel pain at any point during the workout routine, we recommend stopping and resting.

In addition to doing the best training, you should complement it with some nutritional supplements, such as:

  • Aloe Vera Drink Mix: helps maintain hydration during workouts. Endowed with a delicious flavor that facilitates consumption, this aloe vera drink mix is a natural diuretic that improves the appearance of your skin, aids digestion and boosts your immune health.
  • Happy Joints: improves the mobility of your joints by reducing cartilage deterioration and joint inflammation. This allows you to maintain an active lifestyle while reaping the benefits of vitamin C and glucosamine in Happy Joints.
  • Collagen: Yes You Can!'s collagen supplement provides elasticity to your skin and improves the appearance of your nails and hair. Thanks to its addition of vitamins C, A, and D3, it also promotes bone health and overall well-being.

Activate Your Body and Achieve a Healthy Weight with Yes You Can!

Achieving a healthy weight with the best training is easier if you complement it with the Yes You Can! program. Learn everything about our products and enjoy the offers in the online store while you achieve a healthier body.

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