As our hormones change during the menopause we can feel more tired, anxious and sleep less well. Moving more helps all these symptoms.
Energetic movement doesn’t have to be strenuous, it simply means moving your body enough to feel slightly warmer and breathe a bit more heavily. A simple way to tell: you should still be able to talk, but not sing.
Strength movement helps build and maintain the muscles that support your body. This is especially important after the menopause as you will lose muscle more rapidly if you don’t use it.
It helps maintain the muscles that keep you steady and independent, improves your metabolic health, reduces inflammation, and can even lower your risk of diseases like diabetes and cancer.
Balance and stretching activities help your body stay flexible. They improve pain and can help recovery from other forms of exercise. They also support mindfulness, helping you feel more present and improving overall wellbeing.
Some people do notice more hot flushes with exercise, but there are ways to help manage this.
It’s common to feel unsure about being active if you’re leaking urine or have heavy bleeding.
Speak with your GP or health professional if it is worrying you or getting worse.
During menopause, hormone changes can affect how your body recovers from physical activity. Even if you’re already active, you may need to pay more attention to:
Adding more activity may not always be the best option. If your symptoms aren’t getting better, it’s a good idea to speak with a professional who specialises in women’s health.
It’s completely normal to feel concerned, but the risk of having a heart attack from gradually becoming more active is very low. In fact, being inactive poses a much greater risk to your heart health.
Top tips:
If you’re currently experiencing chest pain, and you haven’t already discussed this with your medical team, it’s important to pause and speak to your medical team before starting any new physical activity.
Chest pain can be a sign that your heart or lungs need medical attention, so it’s always better to be cautious. Once your healthcare team has assessed you, they can help guide you on the safest way to stay active.
Remember: It’s not about doing more, it’s about doing what’s right for your health, at the right time, with the right support.
It’s important to listen to your body. If you begin to feel dizzy, unwell, or extremely tired while being active, stop and rest. Wait until the symptoms have settled before doing more.
There are some warning signs you should never ignore. Stop immediately and seek urgent medical attention if you experience:
• Chest pain
• Blacking out or fainting
• Severe or unusual shortness of breath
If you’re unsure, take a break and speak to a healthcare professional. You can also find more detailed safety advice on the page for your specific condition or symptoms.
Remember: it’s always better to go gently and safely, especially when you’re starting out.
Being more active can help with weight management, but exercise alone may not lead to weight loss, especially if your diet stays the same. However, even if your weight doesn’t change, moving more has many proven benefits for your overall health.
Regular physical activity can:
• Improve your heart and lung function
• Boost your mood and energy
• Reduce your risk of serious conditions like type 2 diabetes and heart disease
• Help maintain your mobility and independence
MenoHealth empower women going through menopause to live their best lives. We provide fun exercise classes, practical support and sisterhood.
Brings people and communities together through accessible fitness opportunities. The charity helps individuals of all ages and abilities enjoy movement, connection, and better health.
Champions lifestyle-based approaches to healthcare, focusing on evidence-based changes in nutrition, sleep, activity, and mental wellbeing. It trains professionals to tackle chronic disease through prevention.
Places Leisure offers an expert-led course harnessing the power of knowledge and movement to aid menopause symptoms, helping people navigate them with confidence.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
