"Menopause and changing hormones are often associated with negative changes in strength, vigor, and quality of life," says Sherry Sherman, Ph.D., program director of clinical aging and reproductive hormone research at the National Institute on Aging. "But substantial data show that physical activity benefits the heart, bones, and blood sugar levels, while enhancing mood and reducing the risk of depression. Combined with a healthy diet and quitting smoking, exercise may play a crucial role in improving and maintaining women's health both during and after menopause," she says.

Talk with your doctor about starting an exercise routine that's right for you. It may require just 30 minutes a day and a pair of walking shoes, or you may need to begin with a supervised exercise program, especially if you have heart disease or other health problems. The National Institute on Aging offers a free Exercise Guide (available as a PDF) with tips on finding a routine that's right for you, how to stay motivated, and sample exercises for building strength and endurance and losing weight.

Many women struggle to find the time and motivation to begin exercising. Sherman suggests making exercise a social event. Call your friends and plan group walks. If you're feeling too lazy to head out into the cold or during the wee hours of the morning, knowing that your friends are waiting will help motivate you. If possible, consider joining a local gym or YMCA near you. You might discover a fun dance class or any number of exercise possibilities that will strengthen your heart, muscles, and bones, reduce your waistline, and improve your overall sense of well-being.