Struggling with energy, motivation, or symptoms that make exercise harder? You’re not alone! Many women find that perimenopause and menopause disrupt their fitness habits, but staying active can actually help reduce symptoms like hot flushes, brain fog, mood swings, and sleep disturbances (1,2).
Whether you’re a seasoned exerciser or just getting started, it’s never too late to move your body and feel great! Here’s how to stay active, even when menopause symptoms get in the way.
Why Exercise Matters More Than Ever
💙 Protects Your Heart – Just 2-3 exercise sessions per week significantly lower your risk of heart disease and stroke (3).
🦴 Strengthens Your Bones – Weight-bearing exercise slows bone loss and reduces osteoporosis risk (4,5).
🧠 Boosts Brain Health – Regular movement is one of the best ways to lower your risk of dementia (6).
😊 Improves Mood & Sleep – Exercise releases endorphins that reduce anxiety, improve confidence, and promote better sleep (7,8).
🔥 Helps Manage Weight & Muscle Mass – Menopause can slow metabolism, but strength training can help maintain muscle and prevent weight gain.
The best part? You don’t have to work out like an athlete—small, consistent steps can have a HUGE impact!
Barriers to Exercise: What’s Holding You Back?
A survey of 6,000 women found that while 77% know exercise benefits their health, nearly one-third exercise less than once a week due to:
🚫 Lack of energy
🚫 Fear of triggering hot flushes
🚫 Joint pain or discomfort
🚫 Self-consciousness or intimidation
🚫 Urinary leakage concerns
Sound familiar? The key is to find ways to work with your body, not against it.
How to Make Exercise Work for YOU in Midlife
1️⃣ Reframe Your Mindset
🔹 Don’t call it “exercise”—think of it as “movement” or “physical activity” instead!
🔹 Shift the goal from weight loss to feeling stronger, healthier, and more energized.
🔹 Set realistic, meaningful goals—small wins keep motivation high!
2️⃣ Try Fun & Low-Impact Activities
There’s no “right” way to stay active! Pick something you enjoy, not just what you think you "should" do.
✔ Walking – The most popular & effective exercise for menopause health (9).
✔ Yoga & Pilates – Improves flexibility, strengthens core, and reduces stress.
✔ Swimming & Water Aerobics – Low impact & great for joint pain.
✔ Dancing – Zumba, ballroom, or just putting on your favorite music at home!✔ Strength Training – Essential for muscle tone & bone health.
✔ Outdoor Sports – Tennis, hiking, cycling—bonus benefits from fresh air & sunshine!
🚀 NEW TREND: Cold Water Swimming! Studies show 87% of outdoor swimmers are over 40, with many menopausal women swearing by it for hot flush relief & mental clarity (10).
3️⃣ Make Movement a Daily Habit
🔹 Sneak in activity—take the stairs, park further away, do squats while brushing your teeth.
🔹 Schedule it like an appointment—prioritize movement like self-care.
🔹 Mix it up—variety keeps things fun & prevents injury.
⏳ The goal? 150 minutes per week of moderate exercise (11). That’s just 21 minutes a day!
4️⃣ Make It Social & Fun!
Exercising with others keeps you accountable & motivated:
👭 Join a walking group or fitness class
🎾 Try doubles tennis or pickleball
🚶♀️ Schedule "walk & talk" catch-ups with friends
5️⃣ Adjust for Menopause Symptoms
🚫 Hot flushes? Try cooler environments (pool, early morning walks).
🚫 Joint pain? Low-impact options like yoga, swimming, or cycling can help.
🚫 Fatigue? Start small—5-10 minutes is better than nothing!
🔹 Listen to your body. If something doesn’t feel good, switch it up. All movement counts!
Bottom Line: Movement = Medicine for Menopause
✅ Exercise can help balance hormones, boost energy, and protect long-term health.
✅ There’s no “one-size-fits-all” approach—find what works for YOU.
✅ Start where you are, celebrate progress, and keep moving forward!
Ready to get started? 🎯
📌 Take the first step: Move for just 5 minutes today!
📌 Need support? Book a consultation with our team for expert advice on menopause-friendly fitness & health strategies!
References
Armstrong ME, Green J, Reeves GK, Beral V, Cairns BJ. Circulation. 2015;131(8):721-9. DOI
Alzheimer’s UK, “The Role of Exercise in Brain Health,” 2023.
Benedetti MG, et al. BioMed Res Int. 2018. DOI
Pinheiro MB, et al. Int J Behav Nutr Phys Act. 2020. DOI
Dolezal BA, et al. Adv Prev Med. 2017. DOI
Kelley GA, Kelley K. J Evid Based Med. 2017;10(1):26–36. DOI
Nuffield Health (2022). "Healthier Nation Index.” Link
Outdoor Swimmer Magazine (2021). "Trends in Outdoor Swimming Report."
Final Thoughts
💪 Menopause doesn’t mean slowing down—it’s your time to feel stronger, healthier, and more empowered than ever!
Comments