Exercise for Menopause: Move Your Body, Change Your Mood

When you’re hot, tired, bloated, and running on three hours of sleep, the idea of hitting the gym sounds about as appealing as wearing high waisted jeans in a heatwave. But the truth is movement really is medicine, especially during menopause. You don’t need to train like an Olympian you just need to move like you care about your future self

Why Exercise Hits Different in Midlife

Menopause changes your hormones, which changes everything else.

• Estrogen drops so your metabolism slows, muscle mass dips, and fat tends to shift to your middle.

• Progesterone dips so you might feel more anxious or wired, even when you’re wiped.

• Sleep struggles meaning less recovery means lower energy and motivation.

It’s the perfect storm and movement is your anchor. Exercise helps balance hormones, boost energy, and calm your nervous system (aka your inner chaos)

The Kinds of Movement That Actually Help

You don’t need to punish yourself with burpees or survive spin class in a sauna. What you need is a mix of strength, cardio, and calm.

Strength Training

Menopause accelerates muscle and bone loss — strength work slows it right down.

• Lifting weights (even light ones) improves metabolism and bone density.

• It also gives you that “I can carry all the groceries in one trip” confidence.

If you’re new to it, start simple: squats, lunges, push-ups, resistance bands. Twice a week is plenty to start.

Light Cardio (make it enjoyable)

Forget punishing runs (unless you love running, of course). Brisk walks, dancing, swimming, or cycling all count. Cardio helps regulate mood, balance hormones, and support heart health which becomes more important as estrogen drops. Low impact activity is a great solution as a reduction in estrogen levels can impact bone density. Avoiding activities that involve high impact motions e.g. jumping keeps your risk of injury low

Stretch, Breathe and Slow Down

Yoga, Pilates, tai chi, these aren’t just to be done on a rest day. They help reduce cortisol (stress hormone), improve flexibility and calm your mind. Remember, recovery is just as if not important as reps

How Much Is Enough?

The sweet spot for most women is:

• 150 minutes of moderate activity a week (that’s about 30 minutes, 5 days a week)

• 2 sessions of strength work

• 1-2 rest or stretch days

And if that sounds overwhelming, start with 10 minutes. Ten minutes is better than none. Once you find the activity you enjoy, your likelihood of sticking to it increases.

The Real Perks (Beyond the Obvious)

Regular movement can:

• Reduce hot flushes and improve sleep

• Boost confidence and libido (cheeky)

• Lower stress and anxiety

• Support brain health (goodbye, brain fog)

• Help keep your heart strong and your bones solid

Basically, exercise is the closest thing to a menopause multivitamin.

A Little Reminder

This isn’t about chasing your 25-year-old body. It’s about supporting the one that’s carried you through life. Move because it feels good, not because you’re trying to fix something. It's not a burden, it's a part of the body reset.