Exercise in Menopause: Why Moving Matters More Than Ever

Menopause brings a lot of changes - hot flashes, mood swings, brain fog, belly fat, and declining strength. But there’s something powerful you can control: exercise. Not just any exercise, but a well-rounded routine that combines cardiovascular, strength, balance, and flexibility work. Here's why it matters, and how to make it work for you.

Build and Preserve Strength

Once the oestrogen drops, women lose both muscle and bone mass more rapidly. But resistance training - using weights, resistance bands, or bodyweight - can significantly slow that trend. Recent studies show that even gentle resistance work twice a week can support bone density, reduce fracture risk, and maintain metabolism.

Boost Metabolism & Manage Weight

Alongside hormonal changes comes a slowed metabolism. Regular exercise helps counter weight gain, particularly around the midsection, and supports fat loss, even after 40. The NHS and Mayo Clinic both recommend at least 150 minutes of moderate activity per week, plus two muscle-building sessions.

Strengthen Your Heart & Reduce Disease Risk

Menopause increases the risks of heart disease, type 2 diabetes, and certain cancers. Regular aerobic activity - think brisk walks, cycling, dancing - helps protect cardiovascular health and overall longevity.

Lift Your Mood & Support Sleep

Physical activity isn’t just good for your body, it’s great for your mind! Exercise helps release endorphins, reduce stress, and improve sleep quality and mood, which are often disrupted during menopause.

Improve Mobility, Balance & Daily Life

Gentle bodyweight moves, like squats, lunges, bridges, and wall push-ups, help maintain flexibility, reduce injury risk, and improve balance as muscle mass naturally declines.

How to Build Your Menopause Friendly Routine

Combine cardio and strength: Aim for 150 minutes of moderate aerobic activity per week, plus at least two strength sessions targeting all major muscle groups.

Include bone-strengthening moves: Opt for weight-bearing or impact exercises (e.g. brisk walking, stair climbing) and add resistance work as standard.

Focus on balance and flexibility: Incorporate mobility drills or yoga to keep joints happy and agile.

Progress gradually: Increase intensity or volume slowly to avoid injury and ensure long-term consistency.

Make it joyful: Choose activities you'll enjoy - dance classes, hiking with friends, or lifting to a favourite playlist.

Ready to feel strong, grounded, and confident again?

If you're a woman over 40, especially navigating menopause, and want a plan rooted in science, tailored to your goals, and designed to support real life, you're in the right place. Explore my Online Coaching or Personal Training services to get started today.