What are the best exercises for menopause?
Menopause brings a lot of changes - hot flashes, weight gain, mood swings, and aching joints, to name a few. But one of the best ways to feel better, stay strong, and keep your body healthy during this stage of your life is through exercise. The right workouts can help boost energy, manage weight, and even improve your mood.
But where do you start when coming up with an exercise plan? What’s the best exercise for menopause? The truth is, there’s no one-size-fits-all answer. The key is finding a mix of exercises that suit your body, feel good, and fit into your lifestyle. Whether it’s walking, lifting weights, yoga, or swimming, staying active can make a huge difference in how you feel.
Read on as we go over the best types of exercise for menopausal women, how to create an exercise plan for menopause, and simple ways to get moving - without feeling overwhelmed.
Why is exercise important during menopause?
Menopause brings hormonal shifts that can affect everything from your metabolism to your mood. Regular exercise is one of the best ways to manage these changes and keep your body strong and healthy. The benefits of staying active during menopause include:
- Exercise helps counteract a slower metabolism and prevents weight gain
- Strength training and weight-bearing exercises keep bones strong and reduce fracture risk
- Physical activity releases endorphins, reducing stress, anxiety, and mood swings
- Cardio workouts lower blood pressure, improve circulation, and support heart health
- Movement keeps joints flexible and eases menopause-related aches and pains
- Regular exercise helps regulate sleep patterns and promotes deeper, more restful sleep
By making movement a regular part of your routine, you can ease many of the challenges menopause brings and feel stronger, healthier, and more energised.
How exercise can help with menopause symptoms
Regular physical activity does more than just improve overall health - it can directly ease many menopause symptoms, making this transition smoother and more manageable.
- Regular exercise may help lessen hot flashes and make them less intense
- Staying active can balance stress hormones and make it easier to manage weight
- Movement boosts circulation and energy levels, helping to fight fatigue
- Exercise improves blood flow to the brain, which can help with memory and focus
- Being active keeps you strong, improves posture, and helps you feel good about your body
- Joining a class or walking with friends adds social time and helps prevent loneliness.
By incorporating the right exercises into your routine, you can take control of menopause symptoms and feel more in tune with your body during this phase of life.
The best exercise for menopause
There’s no single ‘best’ exercise for menopause - what matters most is finding activities that you enjoy and can stick with. The right workouts can help manage weight, strengthen bones, boost mood, and ease common menopause symptoms. A good routine includes a mix of strength training, cardio, flexibility, and balance exercises to support overall health.
However you choose to exercise, staying active in a way that feels good for your body can make a big difference.
Strength training
Strength training, or weightlifting, involves using resistance to build muscle. This type of exercise is particularly important during menopause because it helps maintain muscle mass, which naturally declines with age. It also supports bone health by increasing bone density, reducing the risk of osteoporosis. You can start with light weights or bodyweight exercises like squats and push-ups, gradually increasing intensity as you gain strength.
Cardiovascular exercise
Cardio exercises, such as walking, cycling, swimming, and dancing, increase your heart rate and improve heart health. During menopause, cardio helps manage weight, lowers blood pressure, and reduces the risk of heart disease. It also boosts your energy levels, reduces fatigue, and improves mood by releasing feel-good hormones, making it a great way to fight menopausal blues.
Yoga
Yoga is a gentle form of exercise that promotes flexibility, balance, and mindfulness. It can help reduce stress, anxiety, and hot flashes by calming the mind and supporting mental wellbeing. Yoga also enhances flexibility and strength, easing joint pain and stiffness that often come with menopause. Plus, it’s a low impact workout, making it accessible for people of all fitness levels.
Pilates
Pilates focuses on core strength, flexibility, and posture. It is especially beneficial for menopausal women as it helps improve balance, reduce lower back pain, and support pelvic health. Pilates also engages the mind-body connection, helping with relaxation and reducing stress. It’s a great choice if you're looking for a low impact way to strengthen muscles and improve stability.
Swimming
Swimming is a full-body workout that combines cardio, strength training, and flexibility. It’s gentle on the joints and perfect for menopausal women experiencing joint pain or stiffness. Swimming boosts heart health, tones muscles, and improves flexibility without the risk of injury. Whether it's swimming laps or doing water aerobics, it’s a great way to stay fit during menopause.
Walking
Walking is one of the simplest and most effective exercises you can do during menopause. It’s low impact, easy to incorporate into daily life, and helps with weight management, heart health, and mood improvement. Walking also strengthens bones and muscles, and it can be done anywhere - in a park, around your neighbourhood, or on a treadmill. It’s an ideal choice for women at any fitness level.
Check your hormonal health today
If you're experiencing menopause symptoms, checking your hormone levels can provide valuable insights into what's happening in your body. An Advanced Menopausal Profile blood test can help you understand the impact of hormones like estrogen and progesterone, guiding decisions on treatments such as hormone replacement therapy (HRT).
Knowing your hormone levels can also help tailor your exercise routine to better manage symptoms and improve overall wellbeing.
At Bluecrest Wellness, we offer flexible appointments across the UK for menopause blood tests, with fast, accurate results from leading accredited laboratories. You can book a test at a time and location that works best for you.
