Staying Active During Menopause: Embrace Change

How Much Exercise Do You Actually Need?

A good starting point is 10–20 minutes a day. This might involve a brisk walk, some gentle yoga, Pilates, or a short resistance workout. The key is consistency. Small bursts of movement done regularly are more effective (and easier to stick to) than one-off long sessions. Over time, these short sessions can build into a routine that helps you feel stronger, more energised, and in control.

The Benefits of Exercise During Menopause

1. Helps Manage Weight

Weight gain around the middle is common during perimenopause due to hormonal changes and a natural drop in muscle mass. Regular movement can help maintain a healthy weight by supporting your metabolism and preserving lean muscle.

2. Supports Heart Health

Lower oestrogen levels mean your risk of heart disease increases after menopause. Cardiovascular exercise – like walking, swimming, or short bursts of interval training – helps strengthen the heart and improve circulation.

3. Lifts Mood and Reduces Anxiety

Mood swings, low motivation, and anxiety are all common during this stage of life. Exercise is a proven way to improve mental well-being, thanks to the release of endorphins (your body’s natural mood boosters).

4. Improves Sleep

Many women struggle with sleep in midlife, whether it is falling asleep or staying asleep through the night. Moving your body during the day can help you unwind more easily at night and sleep more deeply.

5. Strengthens Bones

Bone density naturally declines with age, especially after menopause. Load-bearing and resistance exercises can slow this process down and reduce your risk of osteoporosis.

What Type of Exercise is Best?

There’s no one-size-fits-all answer. The best approach is to mix it up – combining strength, cardio, flexibility, and balance training will give you the broadest benefits. Here's a simple guide:

• Walking: It’s free, low-impact, and easy to fit into a busy day. Just 10–15 minutes can boost circulation, lift your mood, and support your metabolism. A brisk morning walk can help you feel more alert and focused, while a post-meal stroll aids digestion and helps regulate blood sugar levels – especially helpful if you’re dealing with insulin resistance or pre-diabetes. If you can get outside, even better! Natural light supports your sleep-wake cycle and gives you a much-needed dose of vitamin D.

  
  

• HIIT (High Intensity Interval Training): Short bursts of effort followed by recovery can take as little as 10-15 minutes. These workouts help improve heart health, metabolism, and fat-burning. Look for low-impact versions if you’re easing in – YouTube channels like Joe Wicks' The Body Coach are a good place to start and build up to 2-3 sessions per week.

  
  

• Resistance/Strength Training: Using weights and bodyweight to build strength preserves muscle mass and supports joint health. If totally new to weights, you can start with lighter weights, e.g., 2 kg, to learn good technique and build up to heavier weights over time. Dr Stacy Sims has some valuable advice for peri- and post-menopause women in this short video who want to lose weight and build lean muscle. Get started with beginner-friendly videos by FitbyMik, Katja, Jessica Valant, or fabulous50s and build up weights as you build strength.

  
  

• Pilates: A low-impact option that strengthens your core and improves posture, balance, and flexibility. It’s also been shown to reduce menopause symptoms when done regularly. Katja’s Pilates and Jessica Valant both offer home-based beginner sessions.

  
  

• Yoga: Great for both mind and body. Yoga can help reduce stress, ease anxiety, improve bone strength, and support joint mobility. Yoga with Adriene is a gentle, supportive place to start if you're new to it.

  
  
  
  

Helpful Tips to Make Exercise Stick

Start Small and Build Up

Trying to do too much too soon can backfire. Begin with 10–15 minutes a day and let it grow naturally from there.

Make it Social

Join a local walking group or invite a friend to a weekly Pilates class. A bit of company can help you stay motivated.

Listen to Your Body

Some days you’ll feel up for more, and some days less. That’s completely normal. The goal isn’t perfection – it’s consistency and compassion for yourself.

Stay Hydrated

Hormonal changes can reduce your sense of thirst and slow down your body’s ability to rehydrate. Keep a bottle of water with you and sip throughout the day, especially after exercise.

Find Your Best Time to Move

Some women feel better exercising in the morning; others prefer evening wind-down sessions. There’s no right time – just find what suits your energy levels and lifestyle.

Final Thoughts

Exercise won’t “fix” menopause, but it will make a noticeable difference to how you feel and how well you cope with the changes happening in your body. Movement supports everything from mood to sleep to weight to heart and bone health – and it doesn’t have to be intense to be effective.

If you're not sure where to start, begin small. A daily walk after dinner will help with digestion. A 15-minute YouTube class or a couple of squats and stretches while the kettle boils can be great. The key is starting and sticking with it in a way that feels kind, sustainable, and right for you.