Staying Active Through Menopause
Staying active during perimenopause and post-menopause is one of the most effective ways to reduce symptoms, maintain a healthy weight, protect bone density, and support emotional wellbeing. The right type of exercise can help women feel stronger, more energised, and more confident during this life stage.
Why Exercise Matters During Menopause
Hormonal changes can increase the risk of weight gain, osteoporosis, cardiovascular disease, and mood swings. Regular exercise helps offset these risks by improving heart health, strengthening muscles and bones, and releasing endorphins to boost mood and reduce stress.
Best Types of Exercise for Menopause
- Strength Training: Lifting weights or using resistance bands helps prevent bone loss and maintain muscle mass.
- Weight-Bearing Cardio: Activities such as brisk walking, dancing, or jogging support bone density and heart health.
- Flexibility & Balance Work: Yoga, Pilates, and tai chi improve posture, core strength, and reduce the risk of falls.
- Low-Impact Aerobics: Swimming, cycling, or elliptical workouts are gentle on the joints while improving cardiovascular fitness.
- Mind-Body Exercise: Practices such as yoga and mindfulness-based movement help reduce stress, anxiety, and improve sleep quality.
Fitness Tips for Menopausal Women
- Aim for at least 150 minutes of moderate activity each week, combined with two strength sessions.
- Choose activities you enjoy to stay motivated and consistent.
- Warm up and cool down properly to protect joints and muscles.
- Incorporate weight-bearing exercises to reduce osteoporosis risk.
- Stay hydrated and listen to your body — rest when needed.
When to Seek Professional Guidance
If you are new to exercise, recovering from injury, or managing chronic health conditions, seek advice from a qualified fitness trainer, physiotherapist, or healthcare professional. They can help design a safe and effective program tailored to your needs.
Trusted Resources
Frequently asked questions
How much exercise is recommended during menopause?
Aim for at least 150 minutes of moderate activity each week, plus two strength-training sessions. Choosing activities you enjoy makes it easier to keep going.
What is the best exercise for bone health after menopause?
Strength training with weights or resistance bands helps prevent bone loss and maintain muscle. Weight-bearing cardio such as brisk walking, dancing or jogging supports bone density and heart health.
Can exercise help with menopause symptoms?
Yes. Regular exercise can help reduce symptoms, maintain a healthy weight, protect bone density and lift mood by releasing endorphins and easing stress. Mind-body practices such as yoga can also improve sleep.
Should I get advice before starting a new exercise program?
If you are new to exercise, recovering from an injury or managing a chronic health condition, check with a qualified fitness trainer, physiotherapist or doctor, who can design a safe program for you.
Next steps
Disclaimer: This information is general in nature and does not replace personalised medical advice. Please speak with a qualified health professional about your situation.
Menopause Treatment & Services
Menopause & Perimenopause
Women’s Health & Wellbeing
