Menopause: Why exercise—and especially balance training—is worth gold right now

Menopause is a phase of life that every woman experiences – and one that is often accompanied by many changes. Hot flashes, sleep disturbances, mood swings, weight gain, or an altered body awareness are among the typical companions. At the same time, it is a phase in which women can gain an enormous amount: more body awareness, more strength, more stability, and a new understanding of their own needs.

One key to this is movement. And one area stands out in particular: balance training.

Why exercise is so important during menopause

1. Slowing muscle loss and maintaining strength

Due to declining estrogen levels, the body loses muscle mass more quickly. This affects posture, metabolism, and everyday functionality. Regular training – especially functional training – helps slow this process and actively strengthen the muscles.

2. Protecting bone health

Estrogen plays an important role in bone metabolism. During menopause, the risk of osteoporosis increases. Physical activity, especially through dynamic exercises, supports bone density and makes the skeleton more resilient.

3. Regulating metabolism and weight

Many women notice that their metabolism becomes “slower.“ Movement stimulates it, improves insulin sensitivity, and helps keep weight and energy levels stable.

4. Improving mood and sleep

Exercise releases endorphins, reduces stress hormones, and can significantly improve sleep quality and overall well-being. Especially during a phase in which hormonal fluctuations can be emotionally challenging, movement is a natural mood booster.

Why balance training is particularly valuable

Balance training is often underestimated – yet during menopause, it is a real game changer.

1. Stability and safety in everyday life

As we age, the ability to react quickly to external stimuli slightly decreases. Balance training improves neuromuscular control and ensures that movements are safer and more controlled. This reduces the risk of falls – an important factor when bones become more fragile at the same time.

2. Strengthening deep stabilizing muscles

Balance exercises activate the small stabilizing muscles around the spine, hips, and ankle joints. These muscles are crucial for good posture and a stable body awareness – especially when hormonal changes lead to tension or instability.

3. Reducing strain on joints

By activating the deep stabilizing muscles, movements become more efficient and joint-friendly. This is ideal for women who experience knee, hip, or back pain more frequently during menopause.

4. Promoting mental fitness

Balance training challenges the brain: it must constantly process stimuli, coordinate movements, and make adjustments. This strengthens concentration, responsiveness, and mental clarity.

How TOGU products support balance training

For decades, TOGU has stood for high-quality, durable training equipment “Made in Germany“ that makes balance and stability training particularly effective. Some examples:

• TOGU® Jumper®: Perfect for dynamic balance training, strength exercises, and cardio elements.
• Dynair® air-filled balance cushion: Ideal for gentle balance impulses while sitting or standing – also suitable for beginners.
• Aero-Step® free: Promotes coordination, foot stability, and leg axis control.
• Balanza® Ballstep: For demanding balance workouts that train strength and stability at the same time.

All products provide unstable surfaces that cause the body to constantly perform small compensatory movements – exactly what activates the deep stabilizing muscles and improves balance.

Practical tips for getting started

• Start gently: 5–10 minutes daily are enough to feel the first effects.
• Integrate exercises into daily life: Brushing your teeth on an unstable surface.
• Consistency over intensity: Better short and frequent than long and rare.
• Use breathing consciously: Calm breathing stabilizes body and mind.
• Add variations: Single-leg stance, squats on an unstable surface, arm movements – small changes make training more effective.
• Focus on enjoyment: Movement should feel good and be motivating.

Menopause is not a loss, but an opportunity: an invitation to rediscover your body and strengthen it actively. Exercise – and especially balance training – helps women feel stable, strong, and confident. With the right exercises and high-quality training equipment from TOGU, this phase of life becomes not only easier, but also enriching.