Menopause is a natural phase of life, but the symptoms that come with it: hot flushes, mood swings, joint pain, fatigue and weight gain, can be challenging. The good news is that staying active can make a big difference. Regular movement helps manage hormonal changes, protects bone and heart health, and improves overall wellbeing.

If you are wondering how to stay active during menopause and which types of exercise work best, this guide will help you get started.

How exercise helps manage menopause symptoms

1. Reduces hot flushes and night sweats

Research suggests that regular physical activity may help reduce the frequency and intensity of hot flushes for many women. While individual responses vary, exercise improves the body’s ability to regulate temperature by lowering core body temperature and improving sweating and circulation.

2. Supports mood and mental health

Menopause can bring mood swings, anxiety and depression due to changing hormone levels. Physical activity releases endorphins and serotonin, the "feel-good" chemicals that help reduce stress and improve mood. Women who stay active often report feeling more balanced and in control.

3. Strengthens bones and prevents osteoporosis

Oestrogen plays a key role in bone health, and when levels drop during menopause, bones become weaker. Weight-bearing exercises like walking, jogging, dancing or strength training help maintain bone density and reduce the risk of osteoporosis.

4. Reduces joint pain and stiffness

Many women experience stiff, achy joints during menopause due to lower oestrogen levels. Gentle movement lubricates joints, reduces inflammation and prevents stiffness, making daily activities more comfortable.

5. Protects heart health

Oestrogen helps keep blood vessels flexible and supports heart health. After menopause, the risk of heart disease increases, but regular exercise helps by lowering blood pressure, improving circulation and reducing cholesterol levels.

6. Improves sleep quality

Night sweats and hormonal changes can make it difficult to get a good night’s sleep. Regular exercise, especially earlier in the day, helps regulate the sleep cycle and promote deeper, more restful sleep.

How to stay active during menopause

If you are new to exercise or struggling with motivation, the key is to start small and choose activities you enjoy.

1. Walking and low-impact cardio

• Walking is one of the easiest and most effective ways to stay active.
• It improves heart health, strengthens bones and helps manage weight.

2. Strength training

• Lifting weights, using resistance bands or doing bodyweight exercises helps maintain muscle mass and protect bones.
• Focus on exercises like squats, lunges, push-ups and resistance band workouts.
• Strength training just two to three times a week can make a big difference.

3. Swimming and water aerobics

• Water workouts reduce joint impact while providing resistance for muscle strengthening.
• Swimming is a great full-body workout that improves cardiovascular health without stressing the joints.

4. Stretching and mobility exercises

• Gentle stretching keeps muscles flexible and reduces stiffness.
• Foam rolling and mobility exercises help with joint pain and muscle recovery.

5. Staying active in daily life

• Take the stairs instead of the lift.
• Park further away and walk more.
• Do short five to ten-minute movement breaks throughout the day.
• Gardening, cleaning and playing with pets all count as activity.

Tips for staying motivated

• Find an activity you enjoy. If you do not like running, try yoga or swimming instead.
• Set small, realistic goals. Aim for just ten to fifteen minutes a day at first, then increase gradually.
• Exercise with a friend. Having a workout buddy can make staying active more enjoyable.
• Listen to your body. Some days, gentle stretching or a slow walk is enough.
• Track your progress. Keeping a log of your activity can help you stay motivated.
• Be kind to yourself. Some days will be harder than others, and that is okay. The goal is consistency, not perfection.

Final thoughts

Staying active during menopause is not just about reducing symptoms. It is about improving quality of life. Regular movement supports physical, mental and emotional health, making this transition smoother and more manageable.

Even small changes can have a significant impact. Whether it is a daily walk, yoga or strength training, finding ways to keep moving will help you feel stronger, healthier and more in control of your body.

‍