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Exercising with Menopause: Top Exercises and Tips

Updated: Jun 4, 2023


exercising with menopause

Menopause is a natural process that every woman goes through, usually in their late 40s or early 50s, but more should be known about the positive relationship between exercise in menopause.


Here, we have a guide that can help you understand how menopause and exercise can work together to help manage symptoms and improve overall fitness all the while.


What is Menopause?

exercising with menopause

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During menopause, the body undergoes significant hormonal changes that can cause a variety of symptoms.


Some of these symptoms can include, but are not limited to:

  • Hot flush

  • Mood swings

  • Unintentional weight gain

  • Night sweats


The good news is, exercise has been shown to be an effective way to manage these symptoms and improve overall physical and mental health during menopause, so let’s find out more about how this happens and the best exercises for menopause (UK).


How Does Exercise Help During Menopause?


There are many reasons why exercise is essential during menopause so let's dive right into it.

First off, regular exercise helps maintain bone density, which can decline rapidly during menopause due to decreased levels of oestrogen, this is often why many women are more prone to osteoporosis during later years.


Due to this, light weight-bearing exercises such as walking or jogging are the most common exercises, although weight lifting may be the best option if it is possible.


Exercise can help alleviate many of the common symptoms of menopause, studies have shown that women who exercise regularly experience a better quality of sleep due to less night sweats, fewer hot flushes, and even less anxiety and depression.


Menopause and exercise working hand in hand also work to improve mood and energy levels, which can be particularly important when women typically experience irritability and fatigue.

exercise menopause

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One big part of the success of incorporating regular exercise is the impact that it can have on women maintaining a healthy weight during menopause. As women age, their metabolism slows down making it easier to gain weight, with regular exercise from the get-go the probability of gaining weight even when maintaining calories is much lower.


Hormonal changes during menopause can lead to an increase in abdominal fat, which is particularly dangerous for women's health as it increases the risk of diabetes, heart disease and other chronic conditions.


Menopause exercise has many other health benefits that are important for women of all ages. It improves cardiovascular health and even improves cognitive function; that's why having a personal trainer for menopause can act as the guidance you need and the motivation necessary to manage the symptoms of menopause best you can.


Plus, you won't have the added stress of figuring out the best types of exercises to do or run the risk of injury, a PT that knows how to guide you can help you see what you’re truly capable of.


FREE Menopause Exercise Plan (UK)


There are many different types of exercise that women can do during menopause, and the best type depends on individual preferences, fitness levels, and health conditions.


Nonetheless, specific body part exercise for menopause or menopause fitness in general can vary in enjoyment or preference from woman to woman.


That being said, here are some of the best types of exercise for women during menopause that are varied and available to all.


Aerobic Exercise


This includes simple tasks like walking, running, cycling, or swimming. These are an excellent way to improve cardiovascular health, burn calories, and reduce stress. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise per week.


Strength training


Strength training may sound scarier than it truly is, you can absolutely strength train no matter your age and it is super beneficial for menopausal women.


Weight lifting or bodyweight exercises, helps maintain muscle mass and bone density, which can decline during menopause. This is why you should aim for at least two strength-training sessions per week, targeting all major muscle groups with a personal trainer for menopause.


Yoga and Pilates


Yoga and pilates both positively impact the brain and the body. They are great low-impact exercises for menopause that can help improve flexibility, balance and core strength.


They also help reduce stress and promote relaxation, which can be particularly beneficial during menopause. Aim for at least two yoga or Pilates sessions per week to improve your menopause fitness levels.


exercising with menopause

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High-intensity interval training (HIIT)


HIIT is a type of exercise that involves short bursts of intense activity followed by periods of rest. It is a highly effective way to burn calories, improve cardiovascular fitness and increase metabolism.


There is a higher risk of injury that comes along with high intensity, but don’t let this deter you from it altogether, it is simply a caution for those who may struggle with weak bones or muscles.

HIIT would be a good option for younger females who are beginning to develop menopause and exercises such as the next on the list will cater for those older females who are later on in the cycle with lower fitness levels.


Tai Chi


Tai Chi is a gentle form of exercise that originated in China and is based on a series of flowing movements and deep breathing.


It is a low-impact exercise that can help improve balance, flexibility and relaxation. Aim for at least two Tai Chi sessions per week to feel the true benefits.



Why you Should Consider a Personal trainer for Exercising with Menopause


Exercise is an essential part of managing menopause symptoms and maintaining overall health.


A fitness coach, either online or in-house can be the motivation that you need in order to reap the benefits of training with menopause.


In particular, a coach who has experience working with women of different ages will be beneficial to your health, they will know what type of weight exercises to do in the gym for the best results, particularly when they tailor make a programme to fit your level of symptoms and intensity of menopause.


Not only will your physical health improve but your confidence from the release of dopamine and endorphins after training will have you feeling happy and motivated.


By making exercise a part of your daily routine, women everywhere can improve their quality of life and go through an active menopause.


Before you go….


If you think personal training for menopause or an online coach would be the right fit for you then get in touch with Infinity Performance today and allow us to help you reach your potential!


We help people of all abilities, no matter what life throws at you we will do our best to help you achieve your goals and help you to understand that you can still carry on exercising with menopause.


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