Menopause: Which Sports Should You Prioritise to Stay in Shape (and Keep the Weight Off)?
Menopause isn’t a sentence. It’s a new chapter — not the end of the story.
But let’s be honest: weight gain, loss of muscle tone, hormonal changes… this stage can throw your body off balance. The good news? There are simple, effective, and — most importantly — tailored solutions to help you move through this phase with energy, balance… and a silhouette that feels like you.
Moving Your Body Is Essential — But Do It Smartly
From around the age of 45–50, physical activity becomes your best ally. But it’s not about doing more… it’s about doing better.
Here are the most effective types of exercise for women going through menopause:
Strength Training: The Foundation of It All
Why? Because muscle mass naturally declines after the age of 40. The result: a slower metabolism and fewer calories burned.
👉 The solution: just 2 strength sessions a week (with weights, resistance bands or machines) are enough to maintain your muscle mass, boost your metabolism… and avoid yo-yo weight gain.
Brisk or Nordic Walking: Simple but Powerful
Brisk walking is accessible to all, gets your heart rate up, oxygenates your body, and supports weight management.
🎯 Aim for 30–45 minutes, 3 to 5 times a week, at a good pace. In the forest, by the river or around town — what matters is that you move.
Yoga & Pilates: For Hormonal and Mental Balance
These gentle disciplines strengthen your deep core muscles, improve posture, and above all, help you cope with hormonal changes.
Bonus: they reduce stress, improve sleep, and support digestion.
Cycling, Swimming or Dancing: Cardio with Joy
What matters most is consistency. And for that, you’re more likely to stick with something you enjoy: indoor cycling, aqua fitness, Latin dance… whatever gets you sweating (a little) and smiling (a lot).
Not Sure Where to Start?
No stress. At PerteDePoids Luxembourg, we support you every step of the way.
Our Simple & Effective Nutri-Sportive Method is designed to help you get back in shape without frustration, thanks to a nutrition plan tailored to your age, metabolism, and goals — and guided exercise sessions.
💡 New: Luxembourg’s first Nutri-Sportive AI Coach is now live on our website.
It answers your initial questions, guides you… and can even help you make that first decision: to take action.
Ready to take back control?
Just leave your details in the contact form (a pop-up will appear when chatting with our AI).
And discover how you can transform your daily routine — no pressure, no strict diets. Just the right method, at the right time.