The 9 Best Wellness Activities to Try During Menopause and the Apps to Do Them

During menopause, many changes occur in your body. Some women suffer from insomnia and anxiety while others experience weight gain and hot flashes. No matter what situation you are facing, one of the best ways to get out of it is to exercise!


Regular physical activity can help reduce some symptoms of menopause and simply improve your quality of life as you get older. If you’re ready to revamp your workout routine to complement your changing body, here are several workout apps that can help.


1. Bodybuilding | Training with dumbbells at home

According to a article in Chronic Diseases and Translational Medicine, menopause can accelerate bone loss which, in turn, increases the risk of developing osteoporosis. This is why it is essential to include weight-bearing exercises in your training program.

The Dumbbell Workout at Home app organizes a 30-day plan for you based on your goals and fitness level. If you can’t commit to a full 30-day bodybuilding plan, you can select a workout based on the muscle group you want to target. All workouts include calories burned as well as an animated demonstration.

To download: Training with dumbbells at home for android (Free in-app purchases available)

2.Cardio | aerobics training

There are tons of different types of cardio, including jogging and cycling. Aerobics is a great form of cardio that can help you lose weight during menopause. The Aerobics Workout app is ideal if you are interested in simple yet effective aerobic workouts. The main features of the app are a 30 day aerobics plan and an advanced cardio workout plan.

The advanced plan targets specific problem areas such as your stomach and thighs. Unfortunately, you need to register to unlock advanced features. Luckily, the 30-day plan is satisfying and consists of manageable exercises like squats, jumping jacks, and crunches.

To download: Aerobics workout for iOS | android (Free, subscription available)

3. Stretch | WeStretch

A Menopause journal study found that stretching decreased symptoms of menopause in its participants. If you are looking for the ultimate stretching app that includes detailed stats, challenges, and various badges, you must download WeStretch.

What makes this stretching app unique are the virtual personal instructors, Ada and Adam, who guide you through the process. Before you start, tap on the joints you want to work around and select if you want to include both standing and floor poses. Can’t follow? You can slow down the speed of the workout routine according to your pace.

To download: WeStretch for iOS | android (Free, subscription available)

4. Hiking | Komoot

Hiking outdoors can get your heart rate up and help ease the effects of menopause. Consider Komoot if you want an app to enhance your hiking experiences. Simply set your start destination and end destination and the app customizes your route based on your fitness level.

Komoot works for hiking as well as a range of other sports such as mountain biking and running. Additionally, you can also record your ride in real time to track your speed and total miles.

To download: Komoot for iOS | android (Free in-app purchases available)

5. Kegel exercises | Kegel exercises for women

As a woman, exercising your pelvic floor is important for strengthening your muscles. Plus, it’s quick and easy to discreetly incorporate Kegel exercises into your daily schedule. Kegel Exercises for Women is an effective Kegel training app that offers workouts lasting up to 10 minutes.

The app includes 10 different levels, each varying in duration and intensity. To keep your Kegel sessions private, you can set the app to dark mode and add a vibration signal instead of the voice guide.

To download: Kegel exercises for women for android (Free in-app purchases available)

6.Yoga | daily yoga

Yoga is a gentle mind-body practice that can help you achieve your health and fitness goals without breaking a sweat. A article in the Journal of Midlife Health says yoga can help combat menopausal symptoms such as insomnia, hot flashes and stress.

Daily Yoga app is full of wonderful yoga classes. Categories range from recovery classes to those that help you learn the basics of yoga. Plus, you can even upload your favorite yoga classes, all of which include session breakdowns and community commentary.

To download: Daily yoga for iOS | android (Free, subscription available)

7. Meditation | Medito

Like yoga, meditation is a mind-body practice. However, meditation may have a more powerful effect on menopausal symptoms like anxiety, depression, and irritability. Medito is an amazing, yet simple, meditation app with lots of lessons, daily meditations, and sleep content.

Before starting a meditation session, you have the option to choose the total duration and your preferred narrator. Likewise, you can simply download the meditation session for further use. Another cool thing about the Medito app is that it’s completely free and contains no ads!

To download: Medito for iOS | android (Free)

8. Dance | Fitness Dance with Jessica

For those who lack the motivation to do regular workouts, dancing is a fantastic option that’s both fun and calorie-burning. Dance Fitness with Jessica is the perfect app if you’re looking for an exciting fitness program that combines HIIT and dance.

The live classes are led by a variety of instructors, including Jessica herself, but feel free to sample a few to find out who your favorite is. You also have the option to save videos to your list or download them for offline use. As a bonus, you can set a reminder for scheduled dance classes and track their release.

To download: Dance Fitness with Jessica for iOS | android (Free, subscription available)

9. Swimming | MySwimPro

Women going through menopause need to stay active, and swimming is a form of light exercise that you can do in your pool or at the local swim club. You can make the most of your swim sessions with the MySwimPro app. To get started, select your swimming skill level and pool length, then select and rank your swimming goals.

The app offers a range of swimming programs, like training camps that help you improve your swimming technique and plans specifically for weight loss. Additionally, you can simply create a custom swim workout if that suits you better.

To download: MySwimPro for iOS | android (Free, subscription available)

Apps can help you stay physically active during menopause

Daily exercise is important for everyone. However, it does have some special benefits that are especially helpful for postmenopausal women, including weight management, bone strength, and overall health. Additionally, exercise has many mental benefits, such as preventing mood swings. If you’re at this point in life and think it’s time to revamp your exercise routine, use these workout apps to get you started.

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