Menopause and exercise

Some of the physical benefits of exercise include:

Heart health

As your oestrogen levels decline, your chance of heart disease increases. Aerobic exercises can help your heart stay stronger. Anything that improves your circulation - such as a short walk - will help reduce the cardiovascular risks associated with menopause.

Bone strength

The chance of developing osteoporosis increases following menopause. Dr Sabrina Nothdurft, GP, and Medical Advisor at Menotracker! says: “Strengthening your bones is critical, as in the five to seven years following menopause, you can lose up to 20% of bone mass.”

Cameron-Webb adds that weight-bearing and resistance exercises, which strengthen your bones, will in turn lower your chances of fracture.

Muscle mass

From the age of 40 onwards, you begin to lose muscle at a faster rate. Cameron Webb says: “Exercising to build and maintain muscle is crucial for metabolic stability, and your long-term physical health and independence.

Improved temperature regulation

Hot flushes and night sweats are the most common symptoms of menopause - and they can affect your day-to-day life. Cameron Webb says regular resistance training improves your autonomic nervous system balance – which manages certain body processes such as heartbeat or digestion. “This can reduce the frequency and severity of hot flushes by improving your body’s ability to regulate temperature under stress.” she says.

Weight management

Hormonal changes can make weight gain more likely. Exercise can help you maintain a healthy BMI.

Energy levels

Staying active builds your stamina and gives you more energy.

Which exercises for which symptoms

Different menopausal symptoms respond to different types of training. Fitness specialist Cameron-Webb has devised workouts and health programmes specifically to help women better manage living with menopause.

Here, Cameron-Webb gives her advice as to what exercise best helps manage which symptoms:

Hot flushes Short-interval conditioning, such as HIIT or sprint intervals, improves cardiovascular regulation and stabilises sympathetic nervous system activity – this can help ease the frequency and intensity of hot flushes.

Electrolytes and good hydration can also help with this.

Bone strength - the way your joints and bones respond to force, is that they lay down more tissue. Progressive strength training, and impact exercises - such as step work, skipping, or controlled jumping - stimulate this to help preserve bone density.

Weight gain around your stomach - strength training using heavier, compound lifts paired with short sprint-style intervals improves insulin sensitivity and reduces cortisol-driven stomach fat.

Tiredness - low-impact aerobic activities such as brisk walking, cycling, and swimming improve mitochondrial efficiency. Mitochondria live inside nearly all the cells of the body, and they turn oxygen and food into energy. This will also help boost your energy levels.

Your exercise regime mustn’t become a daily grind – so mix it up when necessary. Getting outdoors for a walk or doing some gardening can be just as beneficial as an intense workout.

Parmer says: Some days, you may not have the energy to go on a 10K run, and that’s okay. So, don’t be too hard on yourself. It’s important to listen to your body and adjust your workout accordingly. For example, you can switch your run for a brisk walk.”

What types of exercise help with mental health during menopause?

There are exercises which target the specific mental wellbeing symptoms of menopause.

Here, Cameron-Webb gives exercise suggestions to deal with the effects of hormone change.

Strength training - evidence shows that resistance training reduces symptoms of anxiety and depression, particularly in women in their 40s and 50s.

Aerobic exercise - menopause will often bring about chronic sympathetic dominance, which can bring on symptoms such as increased heart rate, digestive issues, and sleep problems. Walking, particularly outdoors, can shift your nervous system to improve your mood and ease stress.

Interval training - short, sharp intervals improve cognitive sharpness and mood-regulating neurotransmitters, and ease emotional volatility.

Top Tips

Knowing which exercise to do, why you should do it, and what it does for can feel overwhelming. Then there’s the issue of trying to fit it into your busy day.

We asked our experts for their tips on how best to incorporate exercise into your daily life and get the most from your activity.

Types of exercise

"Lift weights - strength training is one of the closest lifestyle equivalents to HRT in terms of supporting muscle, bones, and metabolic health." Cameron-Webb

"Making strength training and HIIT your priority allows you to focus on maintaining bone health and muscle mass. Also, as you probably do not have unlimited time, strength training and HIIT doesn’t require hours in the gym." Northdurft

Mental wellbeing

“Think about what your workout involves. Your lack of motivation may boil down to you simply not enjoying the activity. Finding something you like will improve your mood and make exercise feel like less of a chore.” Palmer

“Find activities you enjoy. Sustainability matters long-term. If you hate running, don't run. Try dancing, swimming, hiking, cycling, or group fitness classes that provide social connection alongside physical benefits.” Northdurft

“Get daily light exposure - morning light anchors your circadian rhythm, stabilises cortisol patterns, and improves sleep.” Cameron-Webb

Lifestyle

“If it's tough to get up in the morning and work out, then wear your gym clothes to bed. This way, you wake up, put your sneakers on and out the door you go.” Nichols

"Techniques such as breathwork, walking, journaling, cold exposure, and restorative mobility sessions reduce cortisol, improving almost every menopausal symptom.” Cameron-Webb

“Start small and build gradually. Even 10-15 minutes of daily movement makes a difference, and integrating it into your routine makes it more sustainable. A brisk walk is better than nothing.” Northdurft

“After a busy day at work or running errands, the last thing you may want to do is go for a run or to the gym. That’s why it’s a good idea to wake up half an hour earlier than usual and do your workout first thing in the morning when you usually have more energy. Plus, this means you’ll have time for your other responsibilities.” Palmer

“Working out away from home may be easier as there are fewer distractions. If you do exercise at home, you may want a separate part of your house dedicated to your workouts.” Nichols