Is Exercise Good for Menopause Symptoms?

Posted on November 24, 2022 by Sally-Anne Turner

As menopausal women begin to see symptoms of the change, their quality of life can begin to deteriorate, leading them to seek any way to alleviate these side effects. Exercise can be a great, natural way to manage the physical changes happening in the body at this time of life. The menopause transition typically occurs between the ages of 45 and 55, though some women experience symptoms earlier or later. During this time, declining oestrogen levels trigger a cascade of physical and emotional changes that can significantly impact daily functioning, relationships, work performance, and overall wellbeing.

It also promotes an overall healthier lifestyle; by incorporating more movement and exercise into our lives, there are an abundance of benefits for us both physically and mentally. Exercise can improve bone density and strength, release endorphins to boost our moods, and significantly reduce risks of cardiovascular problems and cancers. Regular physical activity has been shown to help regulate body temperature, improve sleep quality, enhance cognitive function, and strengthen the immune system – all of which become increasingly important during the menopausal transition. Furthermore, exercise provides an opportunity for social connection when done in group settings, which can combat the feelings of isolation that some women experience during this life stage.

In this guide, we will explain whether exercise is good for menopause symptoms, as well as offering lifestyle advice for the perimenopausal and menopausal woman. You should aim to exercise every week no matter your symptoms, but if you want to target any side effect in particular, here are some ideas. Understanding which types of exercise address specific symptoms can help you create a personalised fitness routine that maximises benefits whilst remaining enjoyable and sustainable. The key is finding activities you genuinely enjoy, as this dramatically increases the likelihood you'll maintain your exercise routine long-term.

Irritability and low moods

Did you know that walking for an hour a day reduces the risk of major depression? That's because regular exercise releases endorphins and dopamine – the happy chemicals – into our brains, lifting our moods and improving our mental health. These neurotransmitters act as natural painkillers and mood elevators, creating what's commonly known as the "runner's high" – though you don't need to run to experience these benefits. Even gentle, moderate-intensity activities like walking, swimming, or cycling can trigger this positive chemical response in the brain.

As irritability and low moods can have massive impacts on a menopausal woman's quality of life, it is important we take care of our minds as well as our bodies. Incorporating an hour of walking a day isn't as hard as you might think; just stick some music or a podcast on and enjoy the nature surrounding you. There's nothing like a long walk to bring you back down to Earth. Many women find that outdoor exercise provides additional mental health benefits compared to indoor activities, as exposure to natural light helps regulate circadian rhythms and can improve sleep patterns – another common concern during menopause.

The mood-stabilising effects of exercise extend beyond the immediate post-workout period. Regular physical activity has been shown to reduce anxiety levels, improve stress management, and enhance overall emotional resilience. For menopausal women experiencing mood swings, brain fog, or difficulty concentrating, exercise can provide a natural cognitive boost. The increased blood flow to the brain during physical activity delivers more oxygen and nutrients, supporting better mental clarity and focus throughout the day.

Consider breaking up your daily walk into smaller, more manageable chunks if an hour seems overwhelming. Three twenty-minute walks spread throughout the day – perhaps one in the morning, one at lunchtime, and one in the evening – can be just as beneficial as a single hour-long session. This approach also helps combat the sedentary lifestyle that many women fall into during menopause, particularly if they're experiencing fatigue or low motivation.

Weight gain

It goes without saying that exercise can be of great benefit in avoiding or responding to weight gain during the menopause. Weight gain affects many menopause sufferers, with women gaining between 10 to 15 pounds on average during the transition. In fact, most women going through the change are more prone to developing obesity than those on either side of it. This weight gain isn't simply about consuming too many calories – hormonal changes during menopause fundamentally alter how the body stores and distributes fat, with a tendency toward increased abdominal fat deposition rather than the hip and thigh distribution more common in pre-menopausal women.

That's why regular, moderate exercise can be a great way to address your menopause weight gain. If you move consistently throughout the day, perhaps by reaching step goals, moving consistently around the house, or just remaining up and about for long periods at a time, you have a great chance of managing your weight effectively. The metabolic slowdown that occurs during menopause means that women require fewer calories to maintain their weight, making it easier to gain weight even when eating habits haven't changed. Exercise helps counteract this metabolic decline by building and maintaining muscle mass, which burns more calories at rest than fat tissue.

Strength training becomes particularly important during menopause for weight management. While cardiovascular exercise burns calories during the activity itself, resistance training builds lean muscle mass that continues burning calories even when you're resting. Many women mistakenly believe that lifting weights will make them "bulky", but this is a myth – women don't have sufficient testosterone levels to build large muscles without very specific training protocols. Instead, strength training creates a toned, lean appearance whilst boosting metabolism and supporting bone health.

High-intensity interval training (HIIT) has also shown promise for menopausal weight management. These short bursts of intense activity followed by recovery periods can be particularly effective for burning fat and improving cardiovascular fitness in less time than traditional steady-state cardio. However, it's important to build up to HIIT gradually, especially if you're new to exercise or have been inactive for some time. Starting with low-impact activities and progressively increasing intensity helps prevent injury whilst building fitness and confidence.

Due to genetics, medical histories, or personal circumstances, sometimes exercise might not be enough on its own. If losing weight has been a lifelong battle and nothing has worked, you are the perfect candidate to try medical weight loss. Bodyline's personalised medical weight loss programmes have helped over 100,000 clients achieve their weight health goals, with many losing up to a stone in their first month. You can too!

By prescribing safe and quality-assured appetite suppressants aligned to your lifestyle and health, we can help you get to a healthy weight throughout your menopause and beyond. Our experienced clinical team at Bodyline understands the unique challenges that menopausal women face when trying to lose weight. We offer a range of treatment options, including Wegovy, Mounjaro, and oral medications, all prescribed as part of a fully supported programme that includes nutritional guidance, lifestyle coaching, and regular monitoring. To enquire, call us on 0800 995 6036 or fill out our online contact form for a call back.

Risk of cancer or cardiovascular disease

The best way to maintain your heart health throughout your menopause is to exercise your heart as you would any other muscle. Whether that be running, cycling, or swimming – if you increase the amount of aerobic exercise you are doing, you can get that heart rate rising and your blood pumping around the body. Cardiovascular disease risk increases significantly for women after menopause, partly because oestrogen has a protective effect on the cardiovascular system that diminishes as hormone levels decline. Regular aerobic exercise helps compensate for this loss of natural protection by improving heart function, reducing blood pressure, lowering cholesterol levels, and improving circulation throughout the body.

The relationship between exercise and cancer risk reduction is particularly relevant for menopausal women. Research has consistently shown that regular physical activity reduces the risk of several cancers, including breast cancer and colon cancer – two of the most common cancers affecting women. The mechanisms behind this protective effect are multifaceted: exercise helps maintain a healthy body weight (obesity is a known cancer risk factor), reduces inflammation throughout the body, improves immune function, and helps regulate hormone levels that can influence cancer development.

For optimal cardiovascular benefits, aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity. Moderate intensity means you're working hard enough to raise your heart rate and break a sweat, but you can still hold a conversation. Activities like brisk walking, recreational cycling, water aerobics, or ballroom dancing all count toward this target. Vigorous intensity means you're breathing hard and fast, and your heart rate has increased significantly – examples include running, swimming laps, cycling fast or uphill, or playing singles tennis.

Don't feel you need to become a marathon runner to protect your heart health. Even small amounts of regular activity provide benefits, and every bit of movement counts. If you're currently inactive, start with just 10 minutes of walking several times per week and gradually build up from there. The most important thing is consistency – regular, sustained activity over time provides far greater benefits than occasional intense workouts interspersed with long periods of inactivity.

For women with existing cardiovascular risk factors such as high blood pressure, high cholesterol, diabetes, or a family history of heart disease, exercise becomes even more critical during the menopausal transition. However, if you have any existing health conditions, it's important to consult with your GP before starting a new exercise programme to ensure you choose activities that are safe and appropriate for your individual circumstances.

Loss of bone strength and density

The best exercises to maintain or improve your bone strength and density are those that include resistance or muscle training. Resistance training exercises are those that have you work against the natural pull of gravity. The decline in oestrogen during menopause accelerates bone loss, with women potentially losing up to 20% of their bone density in the five to seven years following menopause. This dramatically increases the risk of osteoporosis and fractures, making bone-strengthening exercise absolutely essential during this life stage.

One great exercise incorporating resistance training is hiking, as you walk up hills to strengthen your leg muscles and bones. Additionally, lifting weights not only improves your muscles, but also targets your bones. Why not combine both and go for an uphill walk with weighted wrist and ankle straps? Weight-bearing exercises – activities where you're supporting your own body weight – are particularly effective for building bone density. This includes activities like walking, jogging, dancing, tennis, and climbing stairs. The impact and stress placed on bones during these activities signals the body to maintain and build bone mass.

Resistance training with weights, resistance bands, or body weight exercises provides another powerful stimulus for bone building. When muscles pull on bones during strength training, it triggers bone-building cells called osteoblasts to lay down new bone tissue. This process is most effective when the resistance is challenging – you should be working hard enough that the last few repetitions of each exercise feel difficult. However, proper form is crucial to prevent injury, so consider working with a qualified personal trainer when starting out, particularly if you're new to resistance training.

High-impact activities like jumping, skipping, or aerobics classes can be particularly beneficial for bone density, though they're not suitable for everyone. If you have existing joint problems, are significantly overweight, or have already been diagnosed with osteoporosis, high-impact activities may pose too great an injury risk. In these cases, lower-impact options like swimming or cycling, whilst excellent for cardiovascular fitness and overall health, are less effective for bone building because they don't provide the weight-bearing stimulus bones need. Instead, focus on resistance training and lower-impact weight-bearing activities like walking or using an elliptical trainer.

It's never too late to start exercising for bone health, but the earlier you begin, the better. Building strong bones before menopause provides a buffer against the accelerated bone loss that occurs during the transition. However, even if you're already postmenopausal, resistance and weight-bearing exercise can slow bone loss and may even help build some bone density back. Consistency is key – bones respond to regular, sustained stimulus, so aim to include bone-strengthening activities at least two to three times per week.

Nutrition also plays a crucial role in bone health alongside exercise. Ensure you're getting adequate calcium and vitamin D, both essential for bone building and maintenance. If you're concerned about your bone health, consider discussing a bone density scan with your GP, particularly if you have risk factors such as early menopause, a family history of osteoporosis, or have taken medications that affect bone density. At Bodyline Clinic, our comprehensive health checks can provide valuable insights into your overall health status, helping you make informed decisions about your wellness during menopause.

Hot flashes

For some symptoms, exercise may not have a major impact on their reduction. This is the case primarily for disordered sleep and hot flashes. The relationship between exercise and hot flashes is complex and somewhat contradictory. While regular exercise provides numerous benefits for menopausal women, it doesn't consistently reduce the frequency or severity of hot flashes for all women. In fact, some women find that intense exercise can actually trigger hot flashes during or immediately after their workout, particularly if they're exercising in warm environments or not staying adequately hydrated.

That said, there is some evidence that regular physical activity may help reduce hot flashes over time by improving overall thermoregulation – the body's ability to control its temperature. Women who maintain consistent exercise routines often report that whilst they still experience hot flashes, they may be less severe or easier to manage. The stress-reducing effects of exercise may also help, as stress and anxiety can trigger or worsen hot flashes in many women. Additionally, exercise that promotes better sleep quality may indirectly help with night sweats by improving overall sleep patterns and reducing the impact of nighttime temperature fluctuations.

If your life is being negatively impacted by hot flashes, night sweats, or other menopause side effects that aren't responding to lifestyle changes including exercise, it may be worth considering implementing HRT into your life. Hormone Replacement Therapy remains the most effective treatment for vasomotor symptoms like hot flashes and night sweats, with many women experiencing significant relief within a few weeks of starting treatment.

Bodyline offers personalised Hormone Replacement Therapy treatments to target your menopause symptoms directly based on a blood analysis and medical history. With fully supported bespoke plans, you will have the expertise of our Specialised Menopause Nurses behind you, rallying support to get you through this period in your life. Our M Plan programme includes comprehensive blood testing to assess your hormone levels, a detailed consultation to understand your symptoms and medical history, and a tailored HRT prescription designed specifically for your needs. We offer various forms of HRT including patches, gels, and tablets, allowing us to find the most suitable option for your lifestyle and preferences.

Many women worry about the safety of HRT, but for most women, the benefits significantly outweigh the risks, particularly when treatment is started before age 60 or within 10 years of menopause onset. Our experienced clinical team at Bodyline stays up-to-date with the latest research and guidelines to ensure you receive safe, effective treatment. We provide ongoing monitoring and support throughout your HRT journey, adjusting your treatment as needed to optimise symptom relief whilst minimising any potential side effects.

Don't lose hope – exercise combined with appropriate medical treatment can transform your menopause experience. Call our clinic today to find out more about our M Plan on 0800 995 6036, or fill in our online contact form for a call back. Exercise is good for menopause symptoms, but Bodyline is better. That's why Bodyline works, and Bodyline cares. We understand that every woman's menopause journey is unique, and we're committed to providing personalised care that addresses your specific needs and concerns.

Pelvic floor

The menopause can also have an impact on our pelvic floor strength, which naturally weakens over time when it isn't exercised. The pelvic floor consists of a group of muscles and ligaments that support the bladder, uterus, and bowel. During menopause, declining oestrogen levels affect the strength and elasticity of these muscles, potentially leading to stress incontinence (leaking urine when you cough, sneeze, laugh, or exercise), urgency incontinence (suddenly needing to rush to the toilet), or pelvic organ prolapse. These issues can be embarrassing and significantly impact quality of life, causing many women to avoid exercise or social activities.

It's important to regularly perform Kegel exercises, clenching and unclenching the muscles at the base of your pelvis. To identify your pelvic floor muscles, imagine you're trying to stop the flow of urine midstream or prevent yourself from passing wind – the muscles you engage to do this are your pelvic floor muscles. Once you've identified them, you can exercise them anywhere, anytime, without anyone knowing. A basic Kegel exercise involves tightening these muscles, holding for a count of five to ten seconds, then relaxing for the same duration. Aim for three sets of ten repetitions daily.

Not only will this improve your ability to contain yourself when exercising, laughing, or coughing, it can also improve your sex life by making it more enjoyable. Strong pelvic floor muscles enhance sexual sensation and can help with arousal and orgasm. Many women find that as their pelvic floor strength improves, they experience increased sexual satisfaction – an important consideration given that many menopausal women already face challenges with vaginal dryness and reduced libido due to hormonal changes.

What's more, you can do them wherever you are: watching television, while doing the dishes, even in the shower. Many women find it helpful to link pelvic floor exercises to daily activities as a reminder – for example, doing a set of Kegels every time you wait for the kettle to boil or while stopped at red lights when driving. This helps build the habit and ensures you're exercising these important muscles consistently.

As Samantha Jones from Sex and the City once said, with a cosmopolitan in her hand, "I'm doing mine right now!" This light-hearted reference highlights an important point – pelvic floor exercises don't need to be a chore or something you feel embarrassed about. They're a normal, healthy part of self-care that every woman should incorporate into her routine, particularly during and after menopause.

If you're experiencing significant pelvic floor issues such as frequent leaking, difficulty controlling your bladder or bowels, or a sensation of heaviness or bulging in your vagina, it's important to seek help from a healthcare professional. Specialist pelvic floor physiotherapists can assess your pelvic floor function and provide targeted exercises and techniques to address specific problems. Many women suffer in silence with these issues, but effective treatments are available, and there's no need to simply accept incontinence as an inevitable part of ageing or menopause.

When starting a new exercise programme during menopause, be mindful of your pelvic floor. High-impact activities like running, jumping, or trampolining can place significant stress on weakened pelvic floor muscles, potentially worsening incontinence issues. If you notice leaking during exercise, this is a sign that your pelvic floor isn't yet strong enough to support that activity. Don't be discouraged – this doesn't mean you can never do these activities again. Instead, focus on building pelvic floor strength first with Kegel exercises and lower-impact activities, then gradually progress to higher-impact exercise as your muscles strengthen.

Creating a sustainable exercise routine during menopause requires a balanced approach that addresses multiple symptoms whilst remaining enjoyable and realistic for your lifestyle. The best exercise programme is one you'll actually stick to, so choose activities you genuinely enjoy rather than forcing yourself through workouts you dread. Many women find that varying their activities helps maintain motivation – perhaps combining walking or cycling for cardiovascular health, yoga or Pilates for flexibility and core strength, and resistance training for bone density and muscle mass.

Group exercise classes can provide additional benefits beyond the physical activity itself. The social connection and accountability that comes from exercising with others can boost motivation and make workouts more enjoyable. Many women find that joining a menopause-specific exercise class or support group provides a safe space to discuss their experiences whilst working toward better health. Community leisure centres, gyms, and specialist studios often offer classes specifically designed for menopausal women, taught by instructors who understand the unique challenges this life stage presents.

Remember that exercise is just one component of managing menopause symptoms effectively. A holistic approach that includes proper nutrition, adequate sleep, stress management, and appropriate medical treatment when needed provides the best outcomes. At Bodyline, we take this comprehensive approach to women's health, offering not just HRT treatment but also support with weight management, nutritional guidance, and lifestyle coaching to help you navigate menopause with confidence.

If you're struggling with menopause symptoms despite making lifestyle changes including regular exercise, don't suffer in silence. Our team of experienced menopause specialists at Bodyline Clinic can help. We offer consultations at our clinics in Birkenhead, Liverpool, Manchester, St Helens, Stockport, Stoke-on-Trent, and Warrington, as well as convenient online consultations for women across the UK. Book a consultation at Bodyline Clinic to discuss how our personalised M Plan could help you reclaim your quality of life during menopause. Call us today on 0800 995 6036 or complete our online contact form to take the first step toward feeling like yourself again.

Exercise during menopause isn't about achieving a perfect body or competing with others – it's about taking care of yourself, maintaining your independence, and enjoying life to the fullest during this natural transition. Whether you're just starting to experience perimenopausal symptoms or are well into your postmenopausal years, it's never too late to begin an exercise routine or to seek support for troublesome symptoms. Your health and wellbeing matter, and with the right combination of lifestyle changes and medical support when needed, you can navigate menopause with strength, confidence, and vitality.