Why try it? Low-impact aerobic exercise such as walking can help regulate your body temperature and fight symptoms such as hot flushes, according to recent research at Penn State University in the US. 'Walking is the most natural exercise of all - and it can be your best friend throughout the menopause,' insists women's fitness expert Lucy Wyndham-Read. 'Because it encourages the release of feel-good endorphins, it helps fight mood swings and anxiety, too. Start by aiming for three walks a week: even a 15-minute stroll round the block can be hugely beneficial.'

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Why try it? Yes, we know we've just been extolling the virtues of going for a stroll. But Nordic Walking - which uses special poles to enhance your natural walking style - is even more beneficial for menopausal women, according to Catherine Hughes from British Nordic Walking. 'As a weight-bearing exercise, it can help improve bone density,' she explains. 'It also helps prevent the muscle wastage caused by reduced oestrogen levels because it uses 90% of the body's muscle groups. It burns up to 46% more calories than ordinary walking. And because it's an outdoor exercise, it's a great mood-booster.' Find a Nordic Walking group near you at www.britishnordicwalking.org.uk.

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Why try it? 'Yoga can be a saving grace for women coping with menopause symptoms,' says yoga teacher Sally Lovett (www.stretchingthecity.com). 'Inverted postures such as the shoulder stand and relaxing forward bends have a cooling, calming effect - which can help stave off hot flushes. And poses such as twists and back-bends stimulate the adrenal glands to regulate hormones, so you're less likely to suffer from mood swings, irritability and fatigue.' Think you need to be super-supple or spiritual to take part? Think again. 'Yoga can be adapted to women of all ages, sizes and abilities,' Sally insists. So find a beginners' class near you and start reaping the benefits.

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Why try it? Devised by fitness training specialist Alison Evans, Stretchworks is basically a series of stretching and strengthening exercises - which are particularly suited to menopausal women. 'As oestrogen levels decrease during menopause, the bones and joints become more vulnerable and susceptible to injury and osteoporosis,' Alison explains. 'High-impact exercise will place undue stress on the joints, whereas low-impact stretches and strengtheners help build muscle, improve flexibility and stop any further deterioration.' Find out more at www.stretchworks.co.uk.

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Why try it? This super-simple technique requires so little effort, it barely qualifies as an exercise at all! But, according to personal trainer Darren Harding from Promensil, it's a hugely beneficial way to start the day. He explains: 'Lie flat on your back with your knees pulled up, feet slightly apart. Inhale deeply through the nose, allowing your stomach to relax. Your stomach should balloon out as you breathe in. Imagine your body is filling with energy on each inhalation. As you exhale, imagine the air being pushed out from the bottom to the top of your lungs. Do this for 10 minutes to promote deeper breathing, boost energy, beat stress and reduce hot flushes.'

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Why try it? Because resistance training helps build stronger bones, it's essential in the fight against osteoporosis. Canadian research has also shown that regular resistance training can actually reverse signs of ageing in the muscles. However, many women fear it will cause their muscles to bulk up too much. Not so, says Lucy Wyndham-Read: 'If you simply use your own body weight, these exercises will keep you sculpted and toned without any bulging muscles in sight. Good examples include lunges, squats and half press-ups, all of which can be done at home if you prefer. Aim for a few sets of each three times a week.' Alternatively, find a beginners' toning class at your local gym or leisure centre. Get more information on preventing osteoporosis at www.nos.org.uk.

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Why try it? Jogging is a great weight-bearing exercise and calorie-burner - and it's the obvious next step if you're looking to 'upgrade' your daily walk to boost your fitness. But be warned: it can put your joints under a great deal of strain, so it's advisable to seek out softer surfaces such as grass or sand to jog on, or use the treadmill in the gym. 'Use the gradient to increase the intensity and fire up the muscles in your legs and bottom,' suggests personal trainer Hollie Miles (www.puregym.com). 'Aim for 30 minutes - alternating between jogging and walking, as you gradually build up fitness.'

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Why try it? If you can find time to get to the pool, it's definitely well worth the effort. Swimming is a low-impact exercise that won't put undue pressure on your joints, but will help you stay cool, burn off calories, boost muscle flexibility, improve balance and coordination, and feel more relaxed during the menopause. Try to concentrate on your breathing while you swim laps: this can help you enter an almost meditative state that's excellent for stress control. It may also be worth signing up for a water aerobics class at your local pool: this offers great resistance training without any risk to your joints.

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Why try it? 'Pilates can help maintain flexibility and improve balance - which is a much neglected area of most women's exercise regimes,' says Hollie Miles. It's also great for controlling stress and mood swings during the menopause - largely because it requires deep, abdominal breathing that helps calm and focus the mind. And if your symptoms have been keeping you awake at night, you can learn a few moves - such as spinal rolling exercises - designed to encourage better sleep. Find a beginners' class near you at www.pilatesfoundation.com.

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Why try it? 'Due to the hormonal changes during the menopause, our pelvic floor muscles weaken,' explains Heather Lindley from Kegel8. This can lead to incontinence and reduced sexual arousal. The solution? 'With regular exercise, these muscles can become stronger and the cells can even rejuvenate and become more active,' says Heather. Simply sit or stand comfortably and squeeze the muscles for a second or two - as if trying to stem the flow of urine - around 10 to 15 times in a row. Don't hold your breath or tighten any other muscles. Want more help? There are also various electronic stimulation devices - such as the Kegal8 - available to help you exercise this area more effectively.

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