There are so many reasons to celebrate reaching the menopausal transition. For starters, you never have to deal with period cramps again. Worrying about unplanned pregnancies also becomes a thing of the past.
But, as your progesterone and estrogen hormone levels take a nose dive in the time leading up to your last period, your body becomes more susceptible to a host of health issues and side effects. These include hot flashes, anxiety, osteoporosis (a condition in which your bones become weak and brittle), cardiovascular events and sarcopenia (the loss of muscle and strength), as explained in a July 2011 article in the Journal of Midlife Health.
The good news? Exercise is a powerful mitigator. In fact, people with high and moderate physical activity levels tend to have less severe menopausal symptoms and are less susceptible to menopause-related health issues compared to those who are less active, according to an August 2019 article in Medicina.
If you’re looking to ramp up your workout routine to reap the benefits, know this: Fitness isn’t one-size-fits-all. What works for one person may not work for another, so it’s important to find a routine that feels good to you.
That said, if you’re going through menopause and want to jump-start a more active lifestyle, these expert tips can help you do just that safely and effectively.
1. Start Slow
Never worked out before? It’s never too late to start! (Just make sure you get the OK from your doctor first — especially if you have heart problems.) The key to ramping up safely is to start slow and keep your workouts short and sweet.
2. Add Meditation to the Mix
Meditation isn’t a replacement for physical exercise, nor is exercise a substitute for meditation, but it can help to think about them as complementary practices that should be part of your weekly workout routine.
Meditation, especially a practice that includes deep breathing, can help manage the stress of life and menopause-related symptoms, according to the Journal of Mid-life Health article. Dr. De-Lin agrees, adding that “multiple studies have shown that meditation may be associated with fewer menopausal symptoms and can be especially helpful for menopausal people struggling with anxiety and depression.”
While clearing your head may not cure your hot flashes, being more centered can help you cope with the stress that often comes along with navigating “the change.”
So, next time you’re cooling down after a workout, why not grab your headphones and do a quick 5-minute meditation? There are tons of free videos on YouTube, as well as plenty of apps that offer a plethora of options. (These are a few of our favorites!)
3. Prioritize Recovery
Of course, the work you put in at the gym is important. But how you recover and refuel afterward is even more paramount to your overall wellness. This holds especially true after menopause.
How We Chose
When it comes to exercising without underwear, for people with vulvas, some leggings are far better fits than others.
So, to eliminate the guesswork (and your risk of disastrous trial runs,) we teamed up with Horton to ID the best leggings for commando workouts. We chose our top picks based on the following criteria. You can learn more about how we cover products here.
- Breathability
- Fabric
- Seam construction
We make deliberate choices about the language we use when it comes to gender. While more brands now carry gender-neutral workout clothes, you’ll still typically see clothing brands market their products to men or women.
The main difference between most women’s and men’s running leggings is the fit: Men’s versions tend to be roomier and women’s versions tend to be tighter. However, fabrics, quality and comfort should be the same between gender-labeled pairs. We encourage everyone to purchase the products that feel right for them.
The products below are specifically designed and chosen for anyone with a vulva. But just about any person can wear the leggings listed in this piece.
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