Menopause is a natural phase of life – but that doesn’t mean it’s always easy. Fluctuating hormones, disrupted sleep, changes in bone density, joint aches, and that frustrating body not feeling like it always has can all leave you feeling unlike yourself. The good news? One of the most effective tools you have to manage these changes is also one of the simplest: exercise.
At The Healthy Body Company, we’ve seen first-hand how movement can transform the way women experience menopause. From reducing hot flushes to improving mood and protecting long-term health, regular activity is your best ally.
Menopause is marked by a decline in oestrogen and progesterone, and these hormonal shifts impact multiple systems in the body. Exercise helps counteract many of these changes, including:
Bone health – Weight-bearing exercise is vital to slow the loss of bone density and reduce the risk of osteoporosis.
Muscle strength – Resistance training helps maintain lean muscle mass, supporting metabolism and joint stability.
Heart health – Cardiovascular exercise lowers the risk of heart disease, which increases after menopause.
Mental wellbeing – Movement reduces stress, improves sleep, and supports mood regulation, helping to ease anxiety or low mood.
Weight management – Regular exercise boosts energy expenditure and helps balance body composition changes.
Not all exercise is created equal. A balanced routine during menopause should include:
Strength Training
Two to three times a week.
Focus on major muscle groups with resistance bands, weights, or body weight.
Benefits: protects bones, builds muscle, supports posture.
Cardiovascular Fitness
Aim for 150 minutes of moderate activity each week (like brisk walking, swimming, or cycling).
Benefits: supports heart health, improves energy, helps with weight control.
Flexibility and Mobility
Activities like yoga, Pilates, or targeted stretching.
Benefits: reduces stiffness, improves posture, enhances balance.
Balance and Stability
Simple exercises like standing on one leg, heel-to-toe walking, or tai chi.
Benefits: prevents falls, increases confidence in daily activities.
We know it’s not always easy to start or maintain an exercise routine during menopause. Fatigue, joint discomfort, or low motivation can get in the way. Here are some practical tips:
Start small – 10 minutes a day is better than nothing. Build gradually.
Find joy in movement – choose activities you enjoy, whether that’s dancing, hiking, or group classes.
Schedule it – treating exercise like an appointment helps make it a non-negotiable.
Seek professional guidance – a physiotherapist can design a program tailored to your needs, especially if pain or injuries are holding you back.
The power of exercise goes far beyond physical health. Many women tell us that regular movement during menopause gives them:
A sense of control at a time when their body feels unpredictable.
Community connection, especially when exercising with friends or in classes.
Confidence in their strength, resilience, and ability to adapt.
Menopause is not an ending – it’s a new chapter. By making exercise a regular part of your life, you can move through this stage with strength, energy, and confidence.
At The Healthy Body Company, our physiotherapists are here to help you build an exercise routine that’s safe, sustainable, and enjoyable. Whether you’re new to movement or looking to refine your program, we can support you every step of the way.
Ready to move through menopause with confidence? Book an appointment at one of our clinics in Penrith, Jordan Springs, Caringbah, or Mount Annan – and let’s get you moving well.
