As menopause brings a wave of physical and emotional changes, a new guide from health experts outlines the top seven exercises to help women navigate this life stage with confidence and vitality. Drawing on the expertise of menopause fitness coaches and recent research, these recommended movements offer practical ways for Thai women to manage symptoms, boost bone and muscle strength, and protect long-term health (Tom’s Guide).
For many Thai women, menopause marks both an end and a new beginning — an often-misunderstood transition that can bring hot flashes, sleep disruption, mood swings, weight gain, and diminished muscle and bone density. While these changes can feel overwhelming, studies consistently show that exercise is one of the most effective tools for symptom relief and overall empowerment (Journal of Women’s Health).
According to a renowned menopause fitness and health coach cited in the new guide, it is essential for women in their 40s, 50s, and beyond to tailor their workouts to support shifting hormones and age-related challenges. “During menopause, it’s important to focus on exercises that support overall health and address common concerns,” this coach explains. Strength training is especially vital, not just for preserving muscle, but also for supporting bone density — a critical prevention for osteoporosis, which is notably prevalent among older Thai women, particularly in the northeast where dietary calcium intake is lower (Bangkok Post). Cardiovascular activity, such as brisk walking, cycling or swimming, helps manage weight, lift mood, and lowers the risk of chronic diseases like heart disease and diabetes, both of which are increasing in Thailand (Thai Ministry of Public Health).
Flexibility and joint mobility are also emphasized. “Incorporate stretching or yoga to improve balance, ease stiffness, and keep joints moving well as hormones fluctuate,” the menopause coach adds. This advice is echoed by Thai physiotherapists and wellness instructors who note growing interest in yoga and mindful movement among Bangkok’s urban professionals (Thai PBS).
The guide details seven full-body exercises recommended for menopause:
- Plie Squat: This move targets the inner thighs, hips, and legs to build stability, prevent falls, and bolster leg strength — particularly important as Thai women age and are at higher risk of mobility limitations (NCBI).
- Oil Riggers: Designed to restore muscle tone in the arms and shoulders, combating the natural loss of collagen and muscle that leads to less defined upper bodies.
- Downward Dog to Plank: This dynamic duo promotes joint flexibility and overall body strength, crucial for maintaining mobility as Thai women work longer and live more active retirements.
- Scissor Sweeps: Focusing on the abdominal core, this exercise rebuilds strength from the inside out, directly addressing common midsection weight gain during menopause.
- Reverse Plank with Twists: A comprehensive move that strengthens the back, glutes, arms, and deep abdominal muscles, echoing core elements of traditional Thai lumbar exercises.
- Wide Push Offs: These gentle movements increase back flexibility and support an upright posture, helping counteract the rounded shoulders and sore backs reported by women who spend long hours doing desk or smartphone work.
- Plank Tuck Taps: This core exercise targets belly fat and bloating while boosting overall body confidence.
Experts recommend starting with three sets of 10 repetitions for most moves, adjusting intensity based on personal comfort levels. “It’s all about quality over quantity. Good technique ensures you get more from each movement while reducing the risk of injury,” the menopause coach advises.
For Thai women, these expert recommendations are especially relevant as the country’s average life expectancy rises — currently over 78 years for women — and menopausal health concerns become more prominent (World Bank Thailand Health Data). Sedentary lifestyles, changing diets, and limited awareness of post-menopausal health contribute to rising rates of osteoporosis and chronic illness, underlining the need for widespread movement and strength-building initiatives.
Menopause, once viewed by many in traditional Thai society as a taboo or simply “the change,” is now entering open public dialogue, particularly as urbanization and modernization influence how women approach aging. Community health centers and urban fitness studios alike now offer menopause-focused programs, including group exercise classes and nutrition seminars (The Nation Thailand). Still, awareness in rural areas lags behind, and some barriers remain, such as lack of facilities and cultural reluctance to discuss women’s health openly.
Historically, Thai women have relied on herbal remedies like black cohosh, kudzu root, and soy-based foods to treat menopausal symptoms. While these remain popular in villages, experts now stress that lifestyle interventions — like regular exercise — deliver longer-lasting, evidence-based protection against bone loss and cardiovascular decline (Journal of the Medical Association of Thailand).
In the future, as Thailand’s population continues to grey, there is likely to be a surge of innovation in menopause care and women’s community support. More hospitals and clinics offer hormone therapy alongside fitness and nutrition counseling. At the same time, digital platforms are making menopause-related information, from exercise videos to health seminars, more accessible for women upcountry and in the city.
So what can Thai women do today? The menopause fitness coach recommends just three or four sessions per week of full-body strength routines as a “smart way to future-proof your body.” Even small movement routines and deliberate stretching—think a brisk walk in Lumpini Park or rooftop yoga in Chiang Mai—can help Thai women invest in their own “physical pension pot,” reaping benefits for years to come. Always begin with a gentle warm-up to prevent injury, focusing on posture and breathing, and take time to cool down with stretches that encourage relaxation.
Above all, experts urge Thai women to approach menopause as a shift, not a slowdown. “Menopause is like signing up for a subscription box you didn’t even ask for,” says the menopause coach, using a metaphor that resonates in today’s digital era. “But by tuning into your body and moving with intention, you can feel strong, balanced, and empowered — through menopause and beyond.”
More information on menopause-friendly exercise, nutrition, and support groups is now available online and through many Thai hospitals. Women are encouraged to speak to health professionals before beginning any new fitness program, especially if they have underlying health concerns.
For a society in flux, these seven exercises offer a simple blueprint for strength, wellness, and self-care — helping Thai women embrace menopause with the energy and optimism they deserve.