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.

• 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

• Jean Hailes – Exercise & Menopause
• Heart Foundation – Active Living
• Healthdirect Australia – Exercise & Fitness
• Osteoporosis Australia – Exercise for Bone Health

Practical Nutrition Tips

Simple dietary changes can help manage menopause symptoms:

• Eat a variety of whole foods: fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Limit processed foods, excess sugar, caffeine, and alcohol to reduce hot flushes and mood swings.
• Stay hydrated — aim for at least 6–8 glasses of water daily.
• Include calcium-rich foods such as dairy, tofu, almonds, and leafy greens.
• Practice portion control to support weight management.

When to Seek Professional Advice

If you’re struggling with weight changes, low energy, or ongoing digestive issues during menopause, a healthcare professional or dietitian can help develop a personalised nutrition plan. This ensures you get the right nutrients for your unique needs.

Trusted Resources

• Jean Hailes – Nutrition & Menopause
• Australian Dietary Guidelines – Eat for Health
• Healthdirect Australia – Healthy Eating
• NHMRC – Australian Dietary Guidelines

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