Once you have decided exercise is your ticket through menopause, you have many ways to do it right. Talk about it with your health care provider, friends who exercise, and other people whose fitness level you admire. Ideally, you will choose an exercise routine that you enjoy and that offers you many rewards for your time. There are several exercise systems that offer a big payoff for the effort you put in.

Pilates

Pilates is a system of exercise developed by Joseph Pilates during and following World War I. A mixture of postures and movements based on ancient body practices, it stresses the importance of strengthening your “core” areas: your abdomen, back, and pelvic area, which are referred to as “the powerhouse.” Using mat work and some special equipment, this program offers a combination of strength training and flexibility exercises, along with a mind/body focus and breathing techniques.

A regular Pilates workout can improve muscle strength, flexibility, posture, range of motion, circulation, coordination, balance, and mood.

Walking Programs

Walking is a simple way to get started in an exercise program. It is the perfect first step into a more active life. With a pair of comfortable walking shoes and a safe place to walk, you're in business. You can do it any time of year, and any time of day, so it is supremely adaptable to your busy life. A short daily lunch hour walk can get you started.

Once you are walking regularly, you could join a more formalized program if you want to increase the benefits. Many communities have walking programs on weekends, or “mall walking” opportunities in the early morning. There are group walks that you could explore, or you can find a walking buddy — human or canine — and hit the road several times a week. Walking briskly for a half hour three to five times a week offers many benefits, including stronger heart and lungs, better stamina, improved energy, and a feeling of well-being. What could be simpler?

Yoga and Tai Chi

Yoga is a term derived from a Sanskrit word meaning “union.” It is a family of practices that lead to integration of body, mind, and spirit. Hatha yoga is the practice of assuming postures, called asanas, that build strength and flexibility. Like Pilates, yoga is practiced by people at all levels of fitness and focuses on bringing the body and mind together. Your body becomes stronger by holding the postures, your mind benefits from the concentration on doing the asana properly, and the breathing practices bring oxygen to your body, which refreshes and rejuvenates you.

Hatha yoga is a safe, gentle approach to becoming fit and the benefits include improvements in strength, flexibility, concentration, mood, and balance. Although breathing techniques are part of yoga practice, it is not usually performed as an aerobic activity, so combining it with a walking program is a well-balanced, adaptable approach to fitness.

Tai Chi is also an ancient practice with a growing following in the West. It is a Chinese traditional martial art combining slow precise movement with focused concentration and relaxed breathing to create a meditative yet physically challenging state. The chi refers to the body's energy, and Tai Chi helps you get that energy moving in ways that both invigorate and calm you. It is more meditative than yoga, but equally good for building strength, flexibility, coordination, circulation, and strength. It is perfect for the exercise beginner and, like yoga, can be done anywhere once the practices are learned. Yoga and Tai Chi have become staples of fitness in recent years. Their unassuming appearance might make them seem tame or uninteresting, but don't underestimate their powerful healing, conditioning, and stress reduction effects.