“YouTube videos cured me!”

“Exercise improves the menopausal woman’s quality of life,” asserts ob-gyn Laura Corio, M.D., an attending physician at Mount Sinai Hospital in New York City. The decline in estrogen that occurs during menopause can cause weight gain and mood swings, but regularly walking helps fight these changes. One study found that gentle aerobic exercise three times per week improved sleep quality and mood in menopausal women, and a separate study at the University of Pennsylvania reported a 38% reduction in stress levels when menopausal women exercised. “The increase in endorphins produced during exercise combats mood swings and decreases insomnia,” says Dr. Corio, who notes that body aches also improve.

To get the perks, follow Renate Bell’s lead and walk for at least 15 minutes three times a week. Find videos by searching for “indoor walking workouts” on YouTube or try incorporating some of the moves at right into a walk while you watch your favorite TV show.

High-Knee Marches with Reach

Marching while reaching your arms up tones the upper body: Lifting your knees engages the lower abs to tuck in a belly bulge; raising your arms uses the deltoids to slim the shoulders. TO DO: March in place, bringing your knees to hip height. Each time you lift a knee, reach overhead with the opposite arm. Continue for 45 seconds.

Walking Shoulder Fly

Completing these simple arm motions while walking targets the pectoral muscles to perk up the chest and eliminate pit pudge. TO DO: Hold your arms up to the sides at right angles. While walking, bring your elbows together in front of your chest then open them while continuing to hold your arms at right angles. Do 30 reps.

Standing Side Leg Lifts

This targets the hard-to-reach muscles on the outside of the thighs to shrink saddlebags.

TO DO: Stand tall with legs together and one hand on the back of the couch for balance (if needed). Lift your right leg out to the side as high as you can without lifting your hips, then lower it. Do 20 reps, then switch sides.