Menopause & Movement: Why Exercise Is Essential for Women's Health

Menopause is a natural stage in life but that doesn’t mean it’s always easy. As hormone levels change, many women experience symptoms like fatigue, weight gain, joint stiffness, hot flushes, and mood swings. These changes can affect how you feel in your body and mind.

But there’s good news: regular exercise is one of the most powerful tools to help manage menopause and support long-term health. It doesn’t have to mean intense gym sessions or running marathons—what matters most is consistent, enjoyable movement that works for you.

Why Exercise Matters During Menopause

As oestrogen levels drop, women are more at risk of:

• Bone loss (osteoporosis)

• Muscle loss and weight gain

• Heart disease

• Mood changes and poor sleep

However, exercise can help counteract many of these effects:

Supports bone density – Weight-bearing exercise helps keep bones strong and reduces the risk of fractures. Weights are your friend, not your enemy!

Builds muscle & boosts metabolism – Strength training maintains lean tissue and helps manage weight.

Improves mood & mental clarity – Movement releases endorphins and reduces stress.

Enhances sleep quality – Regular physical activity can lead to deeper, more restful sleep.

Reduces joint stiffness & hot flushes – Low-impact movement helps mobility and may ease symptoms.

3 Simple Exercises for Menopause Support

You don’t need fancy equipment or long sessions. Here are three simple activities:

Brisk Walking (20–30 mins daily)

A simple walk is one of the best forms of exercise for heart health, bone strength, and mood. Try to walk outdoors in natural light — it also supports your sleep-wake cycle and boosts vitamin D.

Bodyweight Strength Routine (2–3 times a week)

Strength training is vital for maintaining muscle and bone health. You can start with just your body:

• Squats or sit-to-stands (with or without resistance)

• Wall or kitchen counter press-ups

• Lunges or step-ups

• Light dumbbell or resistance band rows

Even short sessions (10–20 minutes) make a big difference over time.

Yoga or Mobility Exercises (daily or as needed)

To support and complement your resistance training!

Yoga and mobility exercises can help reduce stress, improve joint flexibility, and ease tension. Many women find it helps with hot flushes, mood swings, and sleep. You don’t have to be flexible, just start with simple stretches or a beginner-friendly video.

Menopause may bring change, but it’s also a time to prioritise yourself, your body, your health, and your strength. Exercise is not just about fitness—it’s a form of self-care, a natural hormone helper, and one of the best ways to feel strong, clear, and empowered.

Not sure where to start or want some help with your training? Check out our exercise sessions at the link below: https://www.betterbodytherapy.com/book-online