Exercise & Menopause: Why Moving More Really Does Help

Menopause can be a challenging time. Energy levels dip, sleep can be disrupted, and your body looks and feels different, in fact it can be unrecognisable! When you’re dealing with hot flushes, muscle aches or low motivation, exercise might be the last thing you feel like doing. But staying active during perimenopause can make a real difference to how you feel – physically, mentally, and emotionally.

You don’t need to run marathons or spend hours in the gym, this is the time to be kind to your body and mind. Even short, regular movement can help ease symptoms and support long-term health.

How much exercise do you actually need?

A good starting point is 10–20 minutes a day. That might be 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 to 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 wellbeing, thanks to the release of endorphins (your body’s natural mood boosters).

4. Improves Sleep – Many women struggle with sleep in midlife – either 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 walk in the morning 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 prediabetes. And 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. These workouts can take as little as 10 minutes and help improve heart health, metabolism, and fat-burning. Look for low-impact versions if you’re easing in – YouTube channels like Joe Wicks are a good place to start.

Resistance Training – Using weights or bodyweight to build strength. This helps to preserve muscle mass and support joint health. You don’t need heavy weights – light dumbbells (1-2kg to start with), resistance bands or bodyweight exercises are all effective. Try beginner-friendly videos by FitbyMik, Katja, Jessica Valant or fabulous50s.

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.

Feed your mind, body and soul with a gentle yoga practice.

Helpful tips to make it 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 do 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, 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.

In Summary

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 also help with digestion). A 15-minute YouTube class. A couple of squats and stretches while the kettle boils. The key is starting and sticking with it in a way that feels kind, sustainable and right for you.

Combine gentle movement with healthy nutrition to help you in your menopause transition