Your Go-To Guide for Exercising During Menopause


Let’s take a moment to chat about a journey every woman embarks on – the remarkable, sometimes challenging, but wholly natural chapter called menopause. It’s a life-altering milestone that concludes women’s monthly cycles and ushers in a new era without fertility. But hold on; it’s more than just a biological shift. 

Menopause is a mixed bag, brimming with physical changes and emotional roller-coasters, each leaving its unique footprint on health and well-being. Don’t worry! There’s a secret weapon that’s not only powerful but also rewarding: exercise. Let’s dive into the world of fitness during menopause, unlock its many benefits, and discover why it’s a menopausal woman’s best ally.

Understanding the Changes during Menopause

There’s a plethora of changes brought about by menopause:

Charting the Terrain: Physiological Changes during Menopause

The narrative of menopause is often headlined by one pivotal act: the hormone shift. As women age, their ovaries gradually decrease estrogen and progesterone production, the star hormones that regulate the menstrual cycle. This shift, while natural, tends to echo through our bodies, leading to some noteworthy transformations.

Next up is the hormonal drama of the infamous duo: weight gain and muscle loss. These are common as metabolism slows down during menopause. Decreasing estrogen levels can also lead to muscle mass reduction and the tendency to put on weight around the abdomen rather than the hips and thighs.

If you’re interested in managing menopause with supplements, consider exploring the available options that can support this transformative phase and optimize your health.”

The Mind-Body Connection: Psychological Changes in Menopause

This change of life isn’t just a physical voyage. It’s an emotional and mental one too. As the body traverses through these changes, our mind joins the ride. 

The hormonal flux can trigger mood swings, ramp up stress levels, and in some cases, invite feelings of depression. You might find yourself swinging from euphoria to despair quicker than a pendulum, leaving you wondering if it’s just you. 

Here’s the answer: it’s not.

The Exercise Elixir: Why Fitness Matters during Menopause

So, where does exercise fit into this menopause narrative? 

Regular exercise manages weight gain and slows muscle loss by boosting metabolism and promoting muscle strength. The magic of movement isn’t limited to the physical, though. Exercise is a natural mood lifter, helping to counter mood swings and alleviate stress. 

By keeping both your body and mind active, exercise weaves itself into the fabric of a healthy menopause journey.

The Benefits of Exercising During Menopause

Exercise during menopause isn’t just about breaking a sweat; it’s about tapping into some fantastic health benefits. Here are a few major ones:

Heart Health

As estrogen levels drop during menopause, the risk of heart disease increases. But exercise comes to the rescue, strengthening the heart by making it work harder in pumping blood to deliver oxygen and nutrients.

Bone Density

Menopause makes women more prone to osteoporosis. Regular weight-bearing and strength-training exercises improve bone density and fight off osteoporosis.

Weight Control

With metabolism slowing down during menopause, weight gain sneaks up fast. Regular exercise boost metabolism and maintain a healthy weight.

Improved Mood

Ever heard of the ‘runner’s high’? Exercise triggers the release of endorphins, our natural mood boosters.

Stress Management

Regular exercise is an excellent stress-buster, promoting relaxation and better sleep.

Menopause symptoms

Research found that women with high physical activity integrated into their routine have less severe menopausal symptoms.

Best Types of Exercise for Women in Menopause

Here are some exercises to try:


Keeping the Heart Happy: Aerobic Exercises

Aerobic exercises, often termed as ‘cardio,’ are a fantastic way to get your heart pumping and blood flowing. Regular cardio enhances your heart health, keeps weight in check, and even boosts your mood.


  • Brisk walking
  • Swimming
  • Cycling
  • Dancing

Building the Powerhouse: Strength Training

Strength training is all about empowering your muscles. It’s particularly crucial during menopause as muscle mass decrease. Regular strength training maintains muscle tone, improves bone density, and boosts metabolism.


  • Resistance band exercises
  • Bodyweight exercises (squats, push-ups, etc.)
  • Weight lifting

Finding Your Center: Balance and Flexibility Exercises

Balance and flexibility exercises are your go-to resources for joint health and preventing falls, which are especially important as we age.


  • Yoga poses
  • Tai chi movements
  • Simple stretching exercises 

The Art of Unwinding: Relaxation Exercises

In the whirlwind of physical exercises, don’t forget to give your body and mind time to unwind. Yoga and tai chi are brilliant ways to lower stress levels and improve mental well-being, providing a holistic exercise approach.


  • Yoga practices such as Hatha or Restorative Yoga
  • Tai chi
  • Simple deep-breathing exercise

The Balanced Exercise Plan

Putting it all together, a well-rounded exercise plan might look like this:

  • Monday: 30 minutes of brisk walking (Aerobic)
  • Tuesday: Strength training (Bodyweight exercises or weight lifting)
  • Wednesday: Yoga (Balance and Flexibility)
  • Thursday: 30 minutes of cycling (Aerobic)
  • Friday: Strength training (Resistance bands)
  • Saturday: Tai chi (Relaxation)
  • Sunday: Rest or gentle stretching (Flexibility)

Tips on How to Start and Maintain an Exercise Routine During Menopause

We’ve all been there – wanting to exercise, but something always seems to get in the way. Whether it’s a shortage of time or a lack of motivation, these barriers can keep us from moving. 

Here are some tips to consider:

Setting the Stage: Achievable Goals and Establishing Routines

The key to starting and maintaining an exercise routine is to make it manageable and enjoyable. Set small, achievable goals that will motivate you to keep going. Whether it’s a 15-minute walk every day or doing yoga twice a week, make sure it’s something you can stick with.

The Slow and Steady Approach: Consistency and Gradual Progression

When it comes to exercising during menopause, “slow and steady” is the best approach. It’s important to focus on your body and do things at your own pace. Gradually increase the intensity and duration of your workouts when you’re ready.

Leaning on Experts: Seeking Professional Guidance

If you’re unsure about how to start curating an exercise routine that’s suitable for you during menopause, take advantage of your resources. Seek professional guidance. A personal trainer or physiotherapist can create a customized exercise plan and guide you through the process. Through them, you can ensure you’re exercising safely and effectively.

Risks and Precautions for Exercise during Menopause

While exercise is typically beneficial during menopause, it’s essential to be aware of potential risks and precautions. Here’s how to keep safe:

Stay Hydrated

With hot flashes and increased sweating, it’s vital to keep your fluid intake up when exercising.

Listen to Your Body

Pain and discomfort can be signs that you’re overdoing it. If something doesn’t feel right, slow down or modify the exercise.

Use Proper Technique

Whether it’s lifting weights or performing a yoga pose, make sure you’re using the correct technique to prevent injuries. A fitness professional can help guide you.

When to Ring the Doc: Seeking Medical Advice

While exercising should generally make you feel better, there are times when you should seek medical advice:

  • Persistent Pain or Discomfort: If you experience ongoing pain, severe breathlessness, or other discomforts during or after exercising, it’s time to get checked out.
  • Existing Medical Conditions: If you have pre-existing medical conditions, such as heart disease, diabetes, or osteoporosis, consult with your healthcare provider before starting a new exercise routine.
  • Major Changes in Menstrual Bleeding: If your menstrual bleeding becomes significantly heavier, lasts longer, or if you experience bleeding after menopause, reach out to your healthcare provider.

In Closing: Embrace the Power of Movement

As we’ve navigated through the multifaceted world of menopause and exercise, one thing becomes abundantly clear — movement is our mighty ally during this transformative phase. Exercise isn’t merely an antidote to menopausal weight gain or a remedy for the blues. It’s a powerful tool that nurtures physical health, fortifies emotional well-being, and lets women reclaim their vitality.

Embracing menopause doesn’t mean we need to accept discomfort or resign ourselves to a slower pace of life. It’s a new chapter, a chance to redefine ourselves, and a journey of appreciating the beautiful evolution of our bodies.