Moving Through Menopause: Why Exercise Matters More Than Ever

When I began my perimenopause journey, I had no idea I was in it. And once I did, I didn’t know how to respond. I felt like a victim, like I had lost control of my mind and body. It triggered an identity crisis. I felt old, washed up, like it was all over.

Some of this was the hormonal rollercoaster, but much of it was about being a woman in a society that values youth, beauty, and a slender figure. It was a lot to process. But somewhere in that mess and after starting Menopause Hormone Therapy (MHT),I began to find myself again. I started gaining knowledge and learning how to navigate my new normal. Slowly, I felt a sense of control returning. I felt empowered to advocate for myself and for others going through the same experience.

As a nutritionist, what I love about lifestyle medicine as an intervention to support menopause is that it gives us agency. It allows us to take control of how we respond to this stage of life. To do that, we need knowledge, knowledge about how to support ourselves through menopause and beyond. Yes, many of us may need individualised support like hormone therapy, but this is also our opportunity to build a vibrant, empowered midlife and beyond.

The IMS whitepaper (1) provides compelling evidence for the benefits of lifestyle medicine, not only in managing menopause symptoms but also in protecting our long-term health and wellbeing. Last week, we focused on how healthy eating and reducing risky substances can improve symptoms and overall health.

This week, we’re turning our attention to the essential role physical activity plays in supporting our menopause journey. 

Menopause symptoms like fatigue, joint pain, muscle aches, and body dissatisfaction can make exercise feel like the last thing we want to do. But physical activity isn’t just another task, it can be a valuable ally. Movement helps ease discomfort, boost mood, and restore a sense of vitality and confidence (1).

As oestrogen levels decline, changes in body composition occur, including increased inflammation, reduced muscle mass, abdominal fat accumulation, and a slower metabolism (2). At the same time, many women become less active in midlife, which can worsen these symptoms (2).

Staying physically active is one of the most effective ways to protect mental and physical health, maintain quality of life, and manage menopause symptoms, now and into the future. 

• Supports better sleep, mood, and mental health (1).

• Helps with hot flushes and night sweats by improving the body’s ability to regulate temperature.

• Improves cardiovascular health, bone strength, and body composition.

• Reduces inflammation by boosting antioxidant activity in the body (1).

Different exercises support our body in different ways. The best results come from a combined approach (1). 

The International Menopause Society recommends:

At least 150 minutes of moderate aerobic activity plus two or more days of resistance or strength training per week.

Moderate activities make breathing harder than normal, but you should still be able to talk while doing them, for example, brisk walking on flat ground, playing with children, and dancing (3). 

• Resistance(strength) Training - Using weights, resistance bands or doing yoga or tai chi builds lean muscle. It also helps increase bone density, improves insulin sensitivity (how cells respond to and absorb blood sugar) and lowers blood pressure.

• Multi Component Training – Activity that combines aerobic and resistance in workouts such as high intensity interval training (HIIT) provide the best benefits for hot flushes, flexibility, strength, inflammation, and fat reduction.

• Aerobic Exercise – Exercises like walking, running, and cycling improve heart health and body composition. They also help lower blood pressure and reduce body fat (1).

No matter where you are on your fitness journey the key is consistency to get the benefits from movement. This means starting with small achievable goals that you can do even when you are busy or stressed. 

Our tips for moving during menopause include:

• If you’re sedentary start with some an activity such as walking for 10 minutes. 

• If you are already doing some activity, focus on making it consistent and introduce a weight or resistance-based activity once per week. 

• If you are a regular exerciser look at incorporating some heavier lifting and some intensity activities such as HIIT into your weekly routine. 

• If you are not sure where to start seeking support from your local gym, personal trainer, or online provider such as Kate Ivey Fitness who have a Peri to Post Menopause specific programme and are all Dr Stacy Sims certified.

• Mix aerobic, resistance and stretching exercise to keep things interesting and target different benefits.

• Make it social walk with a friend or join a class.

• Listen to your body and allow time for rest and recovery.

• If you are feeling flat or exhausted from menopause symptoms something is better than nothing. 

• Schedule exercise in your calendar like a meeting, prioritise your self-care.

Exercise is a powerful tool to counter the effects of oestrogen loss during menopause. The best exercise is the one you enjoy and can keep up regularly, even small amounts make a meaningful difference. A balanced mix of aerobic, strength, and resistance training offers the greatest benefits for bone, heart, and metabolic health. By embracing physical activity as part of your lifestyle, you can ease symptoms, boost wellbeing, and lay the foundation for a vibrant life beyond menopause.