Staying active as we age is one of the best things we can do for our health. Even just taking more steps each day can improve our overall well-being.  

Most people jump on the treadmill to get their daily workout in. And while cardio is important, Jen Rockwern, a certified nurse-midwife, says there’s one thing women nearing menopause can benefit from the most. 

“What’s really important is weight-bearing exercises.” 

Menopause’s effects on the body 

Everybody loses muscle mass as they age. But decreased estrogen levels during menopause make it harder for women to regain muscle. 

The drop in estrogen also weakens women’s bones, increasing their risk for osteoporosis. While medication can manage symptoms, the only real prevention is strength training. 

“It offsets the decline that we see in bone density,” Jen says. 

Strength training builds muscle mass and increases bone density, making it crucial for staying physically healthy before and especially after menopause. And, according to Jen, it doesn’t have to be strenuous to benefit you. 

Suitable for everyone 

Jen assures that you don’t need to lift super heavy weights to build bone and muscle strength.  

“It can be as simple as using three-pound weights.”  

Even those with osteoporosis or limited mobility can do weight-bearing exercises with seated or aquatic workouts.

But if you’re capable, don’t be scared of lifting heavy. Jen’s patients are often apprehensive about weightlifting because they don’t want to get “bulky.” But she explains that it’s not that simple. 

“We, as women, don’t have enough testosterone to be able to put on that kind of muscle mass.” 

Trying a new workout routine can be intimidating, but your future self will thank you for it.