Top Exercises for Women 50+ to Boost Metabolic Health, Mobility, & Skeletal Mass During Menopause

Menopause marks a significant transition in a woman's life, bringing about changes that can affect overall health, including bone density, muscle mass, and metabolic rate. However, these changes don't mean that thriving through your 50s and beyond is out of reach. In fact, this period offers an excellent opportunity to reshape your health and lifestyle to be stronger, more resilient, and full of vitality. Recent research by Dr. Stacy Sims highlights the importance of exercise tailored to support metabolic health, mobility, and skeletal mass, particularly for women undergoing menopause.

Incorporating specific types of exercise into your routine can address the unique challenges faced during this stage of life. Let's explore the best exercises for boosting metabolic health, improving mobility, and building skeletal mass to help you feel your best in your 50s and beyond.

1. Strength Training: The Foundation for Bone and Muscle Health

Strength training is one of the most effective ways to maintain and increase skeletal muscle mass, support bone density, and boost metabolism. As women age, especially during menopause, there is a natural decline in muscle mass and bone density. This can lead to reduced strength, increased fat accumulation, and a higher risk of osteoporosis. Strength training counters these changes by stimulating muscle growth and promoting bone remodeling, thereby enhancing overall health and resilience.

Heavy Resistance Training: Lifting heavier weights is key to preserving and building lean muscle. This, in turn, boosts your resting metabolic rate (RMR) because muscle tissue burns more calories than fat, even at rest. The stronger your muscles, the better your fat-burning capacity! Emphasizing heavier weights with compound movements like squats, deadlifts, and presses helps maintain muscle mass and strength as you age.

How to Incorporate Strength Training:

- Start with Compound Movements: Focus on exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and rows. These exercises increase muscle mass and strengthen bones, especially in areas most prone to osteoporosis, such as the hips, spine, and wrists.

- Use Free Weights and Resistance Bands: Incorporating free weights or resistance bands offers a full range of motion and challenges your muscles in different ways, supporting bone health and functional strength.

- Consistency Over Intensity: Begin with lighter weights and gradually increase the load as your strength improves. Aim for two to three strength-training sessions per week to see optimal benefits.

2. High-Intensity Interval Training (HIIT): Boost Metabolism

High-intensity interval training (HIIT) involves alternating between short bursts of intense exercise and periods of rest or low-intensity recovery. This form of exercise is particularly beneficial for women over 50 because it maximizes calorie burn, increases metabolism, and enhances cardiovascular health in a shorter amount of time.

Sprint Interval Training (SIT): A specific form of HIIT, SIT involves short, all-out bursts of sprints followed by recovery periods. These sprints challenge the cardiovascular system, forcing the body to adapt and improving fat loss and metabolic function. Incorporating SIT into your fitness routine can lead to better heart health, improved stamina, and an enhanced ability to burn fat efficiently.

How to Incorporate HIIT and SIT:

- Short Sessions: Start with 10-20 minute HIIT sessions, 2-3 times per week. This can include exercises like sprinting, cycling, or bodyweight circuits (e.g., burpees, jumping jacks, mountain climbers).

- SIT Workouts: Incorporate 20-30 second sprints, followed by 1-2 minutes of light walking or jogging for recovery. Repeat this cycle 5-8 times.

- Intensity: Adjust the intensity and rest periods based on your fitness level. For beginners, keep the sprints at a moderate pace and gradually build intensity.

3. Jump Training: Maintaining Bone Density

Jump training (plyometrics) is a high-impact exercise that helps maintain bone density, which is crucial for skeletal mass as we age. The impact from jumping stimulates bone cells, encouraging them to strengthen, which is especially beneficial in combating osteoporosis.

How to Incorporate Jump Training:

- Simple Jumps: Start with simple movements like jump squats, box jumps, or skipping. These exercises are low-impact yet effective in promoting bone health and strength.

- Short and Controlled:Incorporate jump training once a week to begin with, focusing on proper form and control. This reduces the risk of injury while still reaping the benefits.

- Progress Gradually: As you become more comfortable, increase the height of your jumps or add light weights to challenge your muscles further.

4. Mobility Exercises: Enhancing Joint Health and Flexibility

Mobility and flexibility exercises are crucial for maintaining joint health and range of motion, particularly as the body ages and the risk of stiffness and injury increases. Incorporating regular mobility work into your routine can help reduce aches and pains, improve posture, and support overall physical performance.

How to Incorporate Mobility Exercises:

- Dynamic Stretching: Incorporate dynamic stretches such as leg swings, arm circles, and torso twists into your warm-up to prepare your body for more intense activity.

- Yoga and Pilates: Both yoga and Pilates focus on controlled movements and stretching, which improve flexibility, strengthen core muscles, and promote body awareness. Aim for one to two sessions per week to enhance mobility and reduce stress.

- Foam Rolling: Use a foam roller to release tension in the muscles and fascia, improving blood flow and aiding recovery after workouts.

5. Weight-Bearing Cardio: Supporting Bone Density

Weight-bearing cardio exercises, such as walking, hiking, dancing, or stair climbing, are particularly effective for supporting bone health. These activities force you to work against gravity, stimulating bone remodelling and helping to prevent osteoporosis.

How to Incorporate Weight-Bearing Cardio:

- Daily Walks: Aim for 30 minutes of brisk walking most days of the week. Walking not only supports bone health but also boosts cardiovascular fitness and mental well-being.

- Mix It Up: Add variety to your cardio routine by incorporating different activities such as hiking, dancing, or using a stair climber. This variation can help target different muscle groups and keep your exercise routine enjoyable.

- Include Hills or Stairs: Incorporate hills or stair climbing into your walking routine to increase intensity and further strengthen your bones and muscles.

6. Balance Exercises: Reducing Fall Risk

As we age, balance and coordination can decline, increasing the risk of falls and fractures. Balance exercises are essential for maintaining stability and preventing injuries, especially during menopause when bone density decreases.

How to Incorporate Balance Exercises:

- Simple Standing Balances: Practice standing on one leg for 30 seconds at a time. You can make this more challenging by closing your eyes or standing on an unstable surface like a cushion.

- Incorporate Into Daily Routine: Balance exercises can be easily integrated into your day, such as standing on one leg while brushing your teeth or washing dishes.

- Yoga and Tai Chi: Both yoga and Tai Chi are excellent for improving balance and stability while also promoting relaxation and stress reduction.

The Bottom Line: Customising Your Fitness Routine

Every woman’s journey through menopause is unique, and your fitness routine should reflect that. The exercises mentioned here—heavy resistance training, HIIT, SIT, jump training, mobility work, weight-bearing cardio, and balance exercises—work synergistically to support metabolic health, enhance mobility, and build skeletal mass.

Ready to Take the Next Step?

Incorporating these exercises into your weekly routine can help you stay active, strong, and resilient during menopause and beyond. If you need guidance on how to get started or want a tailored plan that suits your lifestyle and goals, I'm here to help. Let's make the most of your 50s and beyond by building a body that supports a vibrant, healthy life!