Optimal Weekly Exercise for Menopausal Women: A Guide

Mastering Physical Health: The 250 Minutes Rule

Let’s not be vague about improving physical health. Instead, let’s aim for a specific target: 250 minutes per week. That’s roughly 35 minutes daily. These aren’t maximum limits but the very least you should do. If your current training demands more, keep it up. But if you’re lacking a routine, this is a good starting point. This will help improve health outcomes.

The Cardio Aspect: Dedicate 150 Minutes Weekly

Of the proposed 250 minutes, around 150 should be allocated to moderate cardiovascular activity. This is a widely accepted threshold in both the U.S. Physical Activity Guidelines and the World Health Organization’s recommendations. It’s associated with a significant reduction in cardiovascular disease risk.

Strength Training: Allocate About 100 Minutes Weekly

Resistance or strength training often gets underestimated, yet it is crucial for lowering mortality risk and blood pressure. A study published in the British Journal of Sports Medicine found that 90-119 minutes weekly of strength training reduced death risk from cardiovascular disease and neurological disease. And if you think this benefit only applies to men, think again. Most of the study’s 147,000 participants were women, especially those going through the menopausal transition.

Women, Embrace Weightlifting

Women, listen up! You can gain equal or even greater benefits from physical activities than men. In fact, studies reveal that women often need only half the weekly volume of moderate-to-vigorous activity to achieve similar longevity benefits. For resistance training, the mortality benefits appear to be larger in women than men. A Korean cohort study found that resistance training lowered the risk of hypertension more significantly in women than men.

Dividing Your Daily 35 Minutes

Here’s a practical plan: devote roughly 20 minutes daily to moderate cardio and approximately 15 minutes to strength training. Over a week, that’s about 150 minutes of cardio and 100 minutes of resistance training – the whole prescription. The combination genuinely outperforms either type alone. Research shows that combined aerobic and resistance training is effective for improving cardiometabolic health in adults with overweight or obesity. And consistency beats optimization.

Again, these recommendations are about future health investments. You don’t need to be perfect, just consistent. If you need a starting point, check out the free Pause Strong Challenge designed specifically for midlife women aiming to build strength, improve metabolic health, and establish lasting habits.

Remember to consult with your healthcare provider before starting any new exercise program, especially if you have existing cardiovascular conditions.

This article was originally published on Dr. Mary Claire Haver’s Substack. Find the original post here and subscribe to her newsletter for more insights.