Exercise during menopause: how walking and strength training improve balance and reduce the risk of falls.
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Introduction
Menopause brings many changes — physical, hormonal, emotional. But there's one thing that continues to make a difference: movement.
And now, a new study confirms that exercise during menopause can improve how we walk, our balance, and even reduce the risk of falls.
More than just physical health, it's about living with intention — and that's what we stand for at Tag&Get: that the body you have today is just the starting point. That's why we create t-shirts with phrases that inspire you to move, to take care of yourself, to keep going.
The Study: Real women, real results
For 16 weeks, researchers followed women between the ages of 50 and 79, all of whom were postmenopausal.
These women were divided into two groups:
One group trained strength + walking (3x/week)
The other remained inactive.
The goal? To evaluate the impact of exercise on gait, balance, and functional strength — three fundamental pillars for women's health after 50.
Practical training
Each session lasted 90 minutes.
50 min strength training (legs, arms, abs, back)
30-minute walk outdoors
5 minutes of warm-up and 5 minutes of stretching.
With professional supervision, this training model for women 50+ has proven to be safe and transformative.
What has changed after 16 weeks?
March:
More speed
Longer strides
Reduction in double support time (sign of greater stability)
Balance:
The untrained group got worse.
The group that received training maintained or improved postural control.
Functional strength:
More repetitions in the abdominal test.
Improved cardiovascular capacity
Trend of increased strength in the arms
All this without medication, just with consistent movement.
Why is this so important?
After age 50, it's common to:
Losing muscle mass
Feeling more insecure when walking
Having a higher risk of falls and fractures
This study shows, however, that combined training during menopause helps to counteract this tendency — and you don't need to be an athlete, you just need to take the first step with intention.
Tag&Get embodies this commitment.
At Tag&Get, we don't just sell t-shirts. We sell a message:
Your body deserves your time.
Age doesn't limit you — it inspires you.
That's why we created a collection of motivational t-shirts for active women, with phrases that are not just beautiful — they are daily reminders of strength, self-care, and attitude.
👕Wear phrases like:
"If I can do it, you can too."
"My age doesn't limit me, it inspires me."
🌿 With sustainable production and on-demand printing, you're taking care of yourself and the planet.
📸 Check out the Inspiring Woman collection and find your quote of the day.
Conclusion: move your body, inspire your mind.
This study leaves no doubt:
The right exercise can improve your gait, balance, and well-being — even if you've never exercised before.
And when you align the movement with your intention, everything changes.
At Tag&Get, we say:
"You use attitude, even on the days when it's hardest to get started."
Because every step counts. And you deserve to celebrate them all.
Scientific reference
Study published in the Journal of Women's Health and Physical Therapy (2024)
Title: Effect of Combined Training on Postural Control and Gait Parameters in Postmenopausal Women
[https://www.scielo.br/j/rbgo/a/Z3FSLbFcsQQJNWyWC6VFskn/?lang=en]
