Exercise Tips During Menopause: Stay Active, Healthy, and Energised
🔥 Key Takeaways: Exercise Tips During Menopause
Prioritise low-impact cardio for joint health
Activities like walking, swimming, and cycling boost heart health and reduce joint pain without added stress.
Incorporate strength training to preserve muscle and bone density
Using weights or resistance bands helps maintain muscle mass and supports bone health during menopause.
Enhance flexibility and balance to prevent injuries
Practices like yoga and Pilates improve mobility and reduce the risk of falls.
Balance workout intensity with adequate recovery
Alternate between high and low-intensity sessions to prevent fatigue and support recovery.
Stay consistent with manageable routines
Short, regular workouts are more sustainable and effective than sporadic intense sessions.
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Introduction
Menopause is a natural phase of life, but the physical and hormonal changes it brings can often feel overwhelming (World Health Organisation).
One of the best ways to help manage these changes is by including regular exercise in your routine.
Now, I can hear the proverbial, here we go again, more exercise, buying new trainers, blah, blah, blah!!!
NO. THIS. IS. NOT.
In this guide, I will share with you exercise tips during menopause, the best exercises for menopause, and how to create a sustainable menopause workout plan to keep you energised, healthy, and in control.
So let's crack on, and see if this post can come up with anything you don't already know!
Why Exercise Is Essential During Menopause
How Hormonal Changes Impact Fitness Needs
Exercise Tips During Menopause to Stay Active
Low-Impact Cardio for Heart and Joint Health
Strength Training to Maintain Muscle Mass and Bone Density
Flexibility and Balance Exercises to Reduce Injury Risk
How to Create a Menopause-Friendly Workout Plan
Tips to Start Exercising During Menopause
Balancing Intensity and Recovery to Avoid Fatigue
Exercise Tips to Manage Menopausal Symptoms
Exercises to Reduce Hot Flushes and Night Sweats
Boosting Energy Levels Through Daily Activity
Relieving Joint Pain with Gentle Movements
Overcoming Common Fitness Challenges During Menopause
Staying Motivated to Exercise Despite Fatigue
Adapting Workouts to Fit a Busy Lifestyle
Avoiding Common Exercise Mistakes
FAQs About Exercising During Menopause
Why Exercise Is Essential During Menopause
How Hormonal Changes Impact Fitness Needs
During menopause, hormonal fluctuations—particularly a decline in oestrogen—can affect bone density, muscle mass, metabolism, and energy levels (be sure to check out Dr Louise Newson’s fantastic work on menopause). These changes can lead to:
- Increased risk of osteoporosis
- Loss of muscle mass
- Fatigue and weight gain
Exercise can counteract these effects by supporting bone health, improving metabolism, and boosting mood (NHS).
Regular exercise has numerous benefits for women going through menopause, including:
| Benefit | How Exercise Helps | Best Exercise Types |
|---|---|---|
| 🦴 Bone Health | Stimulates bone density and reduces risk of osteoporosis. | Strength training, walking, hiking |
| ❤️ Heart Health | Boosts circulation, lowers blood pressure, improves cardiovascular fitness. | Brisk walking, cycling, swimming |
| 😊 Mood Stabilisation | Releases endorphins and helps manage anxiety, depression, and brain fog. | Yoga, dance, strength circuits |
| ⚖️ Weight Management | Increases metabolism, builds lean muscle, and supports fat loss. | Strength training, HIIT, low-impact cardio |
| 🧘 Joint Flexibility | Improves mobility and reduces joint stiffness. | Yoga, Pilates, mobility exercises |
Exercise Tips During Menopause to Stay Active
Low-Impact Cardio for Heart and Joint Health
Low-impact cardio exercises are ideal for maintaining cardiovascular health without putting excessive strain on your joints. Examples include:
- Walking
- Swimming
- Cycling
Its worth noting that joint pain is a common issue during menopause, with around 40% of woman experiencing joint pain during menopause, with shoulders, hips and kness being the most affected areas.
So its really important to include those low-impact activities to help reduce joint problems arising.
Strength Training to Maintain Muscle Mass and Bone Density
Strength training during menopause is absolutely crucial for preserving muscle and bone health.
In addition, improving strength, through proper strength training can improve joint health, as mentioned above.
Now I can't stress this enough, gettting strong really is very, very important!
Look to include exercises that use:
- Weight-Training Kit: Free Weights, i.e., Dumbbells, Kettlebells & Barbells, as-well-as, Fixed Weights, i.e. machines such as the Chest Press.
- Resistance Bands: Easy on joints and great for improving strength.
- Bodyweight Exercises: Squats, Lunges, & Push-Ups.
Tip: Start with lighter weights and gradually increase resistance to avoid injury.
Also, please ensure that you seek the guidance of a qualified trainer if you are going to be lifting weights (Check out my profile).
Keep Exploring 👇
Discover more tips to feel stronger, more energised, and in control of your health:
Flexibility and Balance Exercises to Reduce Injury Risk
Improving flexibility and balance is essential to prevent falls and enhance mobility. Try:
- Yoga (especially poses like downward dog (see below), & child’s pose)
- Pilates
- Stretching routines targeting hips, hamstrings, and shoulders
For example, the downward dog stretch, is a great exercise for elongating the spine, releasing tension, and improving flexibility in the hips, shoulders, hamstrings, and calves.
It's also known for its stress-relieving benefits, making it a perfect addition to your menopause-friendly workout routine.
Go and give this one a bash!
How to Create a Menopause-Friendly Workout Plan
Tips to Start Exercising During Menopause
Ok, getting started can feel daunting, but these tips will help:
- Begin with 10-15 minutes of activity per day and build up gradually…don't suddenly go on some crazy training programme that you've read on the web from some "guru", telling you to perform 4 sets of deadlifts, followed by 4 sets of squats…You'll not be able to walk for a week, and possibly even injure yourself! Remember the saying, “Rome wasn't built in a day”
- Mix different types of exercise to target multiple areas of fitness
- Invest in comfortable, supportive workout gear
Balancing Intensity and Recovery to Avoid Fatigue
Remember its so important to listen to your body and balance high-intensity workouts with low-impact recovery sessions.
Check out this sample weekly plan, which could include:
Or, if you would like to try something more challenging, give this 7-Day Workout Challenge for Fitness and Strength a try!
Let me know how it goes…
🧠 Shifting the Way You Think About Exercise and Nutrition
🧠 Mindset Shift
“I need to do more to get results.” → “I need to recover better and train smarter.”
“If I miss a workout, I’ve failed.” → “One missed workout doesn’t define my progress.”
🥗 Nutrition Shift
“I need to cut more calories.” → “I need to fuel my body to feel strong and energised.”
“I’ll start again Monday.” → “Every meal is a new opportunity—not a reset button.”
These small mindset and nutrition shifts are the difference between giving up and finally feeling in control. If you’re ready to start making those changes, grab your free 7-Day Menopause Reset here.
Exercise Tips to Manage Menopausal Symptoms
Exercises to Reduce Hot Flushes and Night Sweats
Studies suggest that regular moderate exercise, such as brisk walking or swimming, may help reduce the severity of hot flushes (Mayo Clinic).
Boosting Energy Levels Through Daily Activity
Short bursts of physical activity, like a 10-minute walk after dinner, or even short workout such as my "Power 7 Blast" can significantly increase energy levels.
Relieving Joint Pain with Gentle Movements
As mentioned earlier, low-impact exercises, like water aerobics or tai-chi, are excellent for reducing joint stiffness and improving mobility.
You might also consider using a foam roller for trying to target muscles around the hip that get sore.
The foam roller, if used correctly, is a kind of cheap man's massage, but can definitely help reduce muscle soreness, if done often, ie, 3-4 times a week.
Check out this article if youre unsure on how to use a foam roller.
Overcoming Common Fitness Challenges During Menopause
Staying Motivated to Exercise Despite Fatigue
This is the biggest challenge that I have seen with clients.
So if you are needing a steer in the right direction, you should consider hiring a qualified trainer.
- Set small, achievable goals
- Join a fitness class or find a workout buddy for accountability
- Celebrate non-scale victories, such as increased strength or better sleep
Adapting Workouts to Fit a Busy Lifestyle
Life is busy, so try to include "micro workouts" into your day.
These are great, short, sharp bursts of activity, which will really help you feel better, and fire up your metabolism!
Examples such as:
- A 5-minute squat and lunge session
- Stretching during TV adverts
- Walking meetings if you work from home
Avoiding Common Exercise Mistakes
- Avoid overtraining, which can lead to fatigue
- Warm up and cool down to prevent injuries
- Stay hydrated to support recovery
FAQs About Exercising During Menopause
Absolutely! Start with gentle exercises, like walking or yoga, and gradually increase intensity as your fitness improves.
Aim for at least 150 minutes of moderate exercise per week, as recommended by health professionals (NHS).
Avoid high-impact activities if you have joint pain or osteoporosis. Focus on low-impact and strength-building exercises instead.
Empower Your Menopause Journey with Exercise
So, there you have it, congratulations, you've reached the end, I hope there's a few things to ponder...
But remember, exercise during menopause doesn’t have, nor should it be, overwhelming.
By including some of the activities identified above, for example, strength training, low-impact cardio, and flexibility exercises, you can help combat menopause symptoms, boost your energy, and actually feel more in control of your health.
Ready to Feel Stronger and More Energised?
Feeling tired, stuck, or just not yourself lately?
Get your energy back in just one week with my FREE 7-Day Menopause Reset. It’s a simple, no-fuss guide to help you feel stronger, sleep better, and reclaim your spark — no extremes, just smart support.
About the Author
John Chisholm is a menopause fitness and wellness expert with over 20 years of experience helping women feel stronger, more energised, and in control of their health. Through John Chisholm Fitness, he provides practical, science-backed coaching in fitness, nutrition, and mindset.
Learn more about John or
get in touch.