Menopause Exercise: Staying Active and Healthy
Published by Lizzie Thornton
Exercise is one of the most effective ways to manage menopause symptoms and maintain health. This comprehensive guide provides evidence-based advice on the best exercises, managing symptoms, and staying active through the menopause transition.
Understanding menopause
What is menopause?
- Natural biological process
- End of menstrual periods
- Usually ages 45-55
- Declining estrogen levels
- Perimenopause (transition phase)
- Postmenopause (after)
Common symptoms
- Hot flushes
- Night sweats
- Mood changes
- Sleep problems
- Weight gain
- Joint pain
- Fatigue
- Brain fog
- Reduced bone density
- Pelvic floor changes
Why exercise matters during menopause
Physical benefits
- Maintains bone density
- Preserves muscle mass
- Manages weight
- Improves cardiovascular health
- Reduces joint pain
- Strengthens pelvic floor
- Improves balance
- Boosts energy
Symptom management
- Reduces hot flushes
- Improves sleep quality
- Enhances mood
- Reduces anxiety and depression
- Improves cognitive function
- Manages stress
Long-term health
- Prevents osteoporosis
- Reduces heart disease risk
- Lowers diabetes risk
- Prevents weight gain
- Maintains independence
- Improves quality of life
Best exercises for menopause
Strength training (essential)
Why it matters: Preserves muscle mass, strengthens bones, boosts metabolism
- 2-3 times weekly
- All major muscle groups
- Weights, resistance bands, or bodyweight
- 8-12 reps, 2-3 sets
- Progressive overload
- Most important exercise type
Weight-bearing exercise
Why it matters: Builds bone density, prevents osteoporosis
- Walking
- Jogging or running
- Dancing
- Tennis
- Hiking
- Stair climbing
- Most days of week
Cardiovascular exercise
Why it matters: Heart health, weight management, mood
- 150 minutes moderate intensity weekly
- Or 75 minutes vigorous
- Walking, cycling, swimming
- Dancing, aerobics
- Spread throughout week
Flexibility and balance
Why it matters: Prevents falls, maintains mobility
- Yoga
- Tai chi
- Pilates
- Stretching
- 2-3 times weekly
- Daily if possible
Sample weekly exercise plan
Comprehensive programme
- Monday: Strength training (45 mins)
- Tuesday: Brisk walk (30 mins)
- Wednesday: Yoga or Pilates (45 mins)
- Thursday: Strength training (45 mins)
- Friday: Swimming or cycling (30 mins)
- Saturday: Longer walk or hike (60 mins)
- Sunday: Gentle yoga or rest
Strength training exercises
Lower body
Squats
- Feet hip-width apart
- Lower as if sitting
- Keep knees over toes
- 12-15 reps, 3 sets
- Add weights as stronger
Lunges
- Step forward, lower back knee
- Keep front knee over ankle
- 10 each leg, 3 sets
- Progress to walking lunges
Deadlifts
- Hinge at hips
- Keep back straight
- Lower weights to shins
- 12 reps, 3 sets
- Excellent for posterior chain
Upper body
Press-ups
- Wall, incline, or floor
- 10-15 reps, 3 sets
- Progress to harder variations
Rows
- Resistance band or weights
- Pull elbows back
- Squeeze shoulder blades
- 12-15 reps, 3 sets
Shoulder press
- Weights overhead
- 10-12 reps, 3 sets
- Builds shoulder strength
Core
Plank
- Hold 30-60 seconds
- 3 sets
- Progress to side planks
Bird dog
- Opposite arm and leg
- 10 each side, 3 sets
- Core stability
Managing specific symptoms
Hot flushes
- Exercise in cool environment
- Layers you can remove
- Stay hydrated
- Swimming ideal
- Regular exercise reduces frequency
- Avoid overheating
Sleep problems
- Exercise earlier in day
- Not too close to bedtime
- Regular routine helps
- Yoga before bed beneficial
- Avoid intense evening exercise
Joint pain
- Low-impact options
- Swimming excellent
- Cycling
- Strength training helps
- Warm up thoroughly
- Don't avoid movement
Weight gain
- Strength training crucial
- Builds metabolism
- Combined with cardio
- Consistent exercise
- Healthy eating important
- Be patient
Mood changes
- Any exercise helps
- Outdoor exercise beneficial
- Group classes social
- Yoga and tai chi calming
- Regular routine important
Bone health
Preventing osteoporosis
- Weight-bearing exercise essential
- Strength training crucial
- Impact activities (if appropriate)
- Adequate calcium and vitamin D
- Don't smoke
- Limit alcohol
If you have osteoporosis
- Exercise still important
- Avoid high-impact if severe
- No forward bending
- No twisting
- Strength training safe
- Get professional guidance
Pelvic floor health
Changes at menopause
- Reduced estrogen
- Tissues less elastic
- Increased prolapse risk
- Incontinence more common
- Exercises still effective
Pelvic floor exercises
- Continue throughout menopause
- Daily practice
- Slow and quick squeezes
- 10 reps, 3 times daily
- Prevents problems
- Never too late
Getting started
If new to exercise
- Start gently
- Walking excellent start
- Build up gradually
- Join beginners' classes
- Consider personal trainer
- Be patient
If previously active
- May need to adjust
- Recovery takes longer
- Strength training more important
- Listen to body
- Adapt as needed
Staying motivated
Strategies
- Find activities you enjoy
- Exercise with friends
- Join classes
- Set realistic goals
- Track progress
- Vary activities
- Celebrate achievements
Overcoming barriers
- Schedule exercise
- Make it priority
- Start small
- Home workouts if needed
- Online classes
- Be flexible
Nutrition considerations
Supporting exercise
- Adequate protein
- Calcium-rich foods
- Vitamin D
- Healthy fats
- Plenty of vegetables
- Stay hydrated
Weight management
- Balanced diet
- Portion control
- Reduce processed foods
- Don't skip meals
- Mindful eating
- Combined with exercise
The role of physiotherapy
Elderly Rehabilitation & Exercise provides specialist women's health physiotherapy including:
- Menopause exercise guidance
- Personalized programmes
- Pelvic floor assessment
- Bone health advice
- Joint pain management
- Safe exercise prescription
- Ongoing support
The bottom line
Staying active through menopause requires:
- Regular strength training (essential)
- Weight-bearing exercise
- Cardiovascular activity
- Flexibility and balance work
- Pelvic floor exercises
- Consistency
- Patience with changes
- Professional guidance if needed
Exercise is one of the most powerful tools for managing menopause symptoms and maintaining health. With the right approach, you can thrive through menopause and beyond, staying strong, healthy, and active for years to come.
Need menopause exercise support?
Our specialist physiotherapy service provides expert guidance on exercise during menopause. We create personalized programmes to manage symptoms, maintain bone health, and keep you strong and active.
About the author
Lizzie Thornton is a specialist community physiotherapist with over 15 years of experience in women's health and menopause management. She is HCPC registered and a member of the Chartered Society of Physiotherapy. Lizzie provides physiotherapy across Staffordshire Moorlands and Cheshire East.