How to Incorporate Exercise When You're Going Through Menopause

Navigating the world of menopause can be challenging, especially if it’s something you’ve never experienced before or you’re still getting used to the symptoms. 

And when it comes to menopause and exercise, that’s just a whole other ballgame.

With the help of Gwen Leeming, Personal Trainer and Fitness Manager at Fitness First Basingstoke gym, we’ll walk you through everything there is to know about World Menopause Day 2024 and some easy exercises you can incorporate into your routine.

What is menopause?

Menopause is a natural part of ageing, and it’s a time in a woman’s life when your periods stop and your ovaries lose their reproductive functions. Menopause can happen between the ages of 40 - 60, but according to the NHS, the average age in the UK is 51. However, around 1 in 100 women will experience menopause before 40.  

Some signs that you’re entering menopause include:

• Change in your periods — This is usually what you’ll notice first, as your periods aren’t as regular. In some cases, they may be shorter or last longer, and you may bleed more or less than usual. Essentially, anything that seems out of the ordinary could be a sign that you’re entering menopause.

• Hot flashes — Hot flashes are another common symptom of menopause, and they can occur at any time of day. They’re characterised by a sudden flare of heat paired with sweating and flushed skin. Some hot flashes can last a few seconds, but on average, it’s usually around four minutes. 

• Sleep issues — Around midlife, some women start to experience issues getting a good night's sleep. It might be that you can’t fall asleep, or you find yourself waking up continuously throughout the night without being able to fall back asleep. Some women will also experience night sweats, which can wake you up. Find out whether you should exercise when you’re tired with our guide.

Why is exercise important for menopause?

“Exercise plays a crucial role during menopause, offering not just physical benefits but also supporting our mental and emotional well-being,” explains Gwen. 

“Regularly exercising can help maintain muscle mass and bone density, which tend to decline and sometimes plateau with age and during hormonal changes. This can also have a serious effect on your metabolism and strength.”

“Exercise is a powerful tool when it comes to managing weight, as this can fluctuate when women enter menopause, so you may find it a little harder to shift weight compared to when you were in your 20s and 30s.”

Exercise is also important when going through menopause because it can:

• Help alleviate symptoms — Menopause can bring a host of uncomfortable symptoms, from hot flashes to mood swings. Exercise can help reduce these by promoting better blood circulation and lowering stress levels, which in turn can lessen the intensity and frequency of hot flashes and improve emotional stability. 

• Improve sleep quality —  Many women experience disrupted sleep when going through menopause, which can exacerbate other symptoms. Physical activity helps regulate sleep patterns by reducing stress and anxiety and promoting relaxation, leading to a deeper, more restorative sleep. 

• Increase energy levels — Fatigue is a common issue for women during menopause, but regularly exercising can help combat this by increasing your overall energy levels. Exercise improves blood flow and oxygen delivery to your muscles and tissues, which can help you feel more energised and less sluggish throughout the day. 

What is World Menopause Day 2024?

World Menopause Day (WMD) was established in 2009 by the International Menopause Society in collaboration with the World Health Organisation (WHO). Its aim is to raise awareness, break the taboo and improve women’s health when it comes to menopause.

The month of October is Menopause Awareness Month, and WMD is held every year on October 18th. 

What is the theme for 2024 World Menopause Day? 

The theme for World Menopause Day 2024 is Menopause Hormone Therapy, also known as Hormone Replacement Therapy (HRT) in the UK.

How much exercise should you do during menopause?

“When it comes to exercise during menopause, aiming for a balanced and consistent routine is key,” explains Gwen.

“As a general guideline, you should aim for about 150 minutes of moderate aerobic activity each week. Think brisk walking, cycling or swimming — anything that gets your heart pumping and feels doable for you. Splitting this time throughout the week helps keep things manageable and effective.”

“It’s also a good idea to incorporate some form of strength training into your routine — at least two times a week,” says Gwen. “This could be anything from lifting weights to bodyweight exercises like squats and lunges. Strength training is important because it helps maintain muscle mass and bone density, which can be affected by hormonal changes.”

It’s important to find what you enjoy and stick with it — whether it’s a dance class, hiking with friends or just getting out for a daily walk. Consistency is key, so make it fun and part of your routine. 

What exercises are good for menopause?

When you’re going through menopause, it can be hard to know what workouts and movements are going to be best for you and your body. However, it’s a good idea to add some variety, as there’s more benefits when you do a range of exercises than sticking to just one. 

Gwen breaks down some of the best exercises for menopause:

• “Brisk Walking — This is an easy yet powerful way to get your heart pumping and boost your mood. You can enjoy brisk walks outdoors or use a treadmill at the gym. Aim for at least 30 minutes a day to reap the benefits for your cardiovascular health and mental well-being. 

• Cycling — Whether you’re on a stationary bike at the gym or cycling outdoors, this low-impact exercise is excellent for your heart and lungs. It’s also gentle on your joints, making it a great option if you’re dealing with joint discomfort. Plus, it also helps build lower body strength and improve endurance. 

• Strength training —  Incorporating strength training exercises, like using free weights, resistance bands or weight machines at the gym, can be crucial during menopause. To help maintain muscle mass and bone density (which can be impacted by hormonal changes caused by menopause), focus on major muscle groups through exercises like lunges, chest presses and squats. 

• Yoga — Yoga is fantastic for improving flexibility, balance and reducing stress. It can also help manage menopause-related mood swings by offering a calming component to your cardio and strength workouts. If you’re heading to one of our Fitness First gyms, why not try a yoga class today? 

• Swimming — Swimming is a full-body workout that’s easy on the joints and fantastic for cardiovascular health. It also helps tone the muscles and improve flexibility without putting too much strain on your body. Take full advantage of our Fitness First gyms with a pool and book your place now. 

• Dancing — Dancing is a fun and effective way to get your cardio in without it feeling like an intense workout. It’s a great way to stay active, improve coordination, and stay lively — all at the same time! Look for our dance-based classes like Zumba, Freestyle Dance and LES MILLS DANCE.” 

How to perform exercises for menopause

Finding the right exercises during menopause can make a big difference in how you feel and how you navigate this stage of life.

To get you on the right path, Gwen has pulled together her top selection of exercises that target different areas of the body. 

1. Squats 

How to do it:

1. “Stand with feet shoulder-width apart, keeping your chest up and core engaged.

2. Lower your body by bending your knees and pushing your hips back, as if you’re sitting in a chair or closing a door with your bum. 

3. Go as low as comfortable, then push through your heels to return to standing.”

What does it target? 

Squats target your quads, hamstrings, glutes and core. This exercise also helps to build lower body strength and supports bone density. 

2. Chest presses

How to do it:

1. “Lie on a bench or on a mat on the floor.

2. Grab a pair of dumbbells and hold them at chest level.

3. Press the weights towards the ceiling until your arms are fully extended.

4. Slowly lower them back down to the starting position.”

What does it target?

Chest presses target your chest, shoulders and triceps. It helps to build upper body strength and muscle mass, which is important for your overall functional fitness. 

3. Downward dog in yoga

How to do it:

1. “Start on your hands and knees with your wrists directly under your shoulders and knees under your hips.

2. Lift your hips toward the ceiling, straightening your legs and forming an inverted v shape.

3. Press your heels towards the floor and relax your neck.

4. If it feels comfortable, move your legs forward and backward.”

What does it target? 

Downward dog targets your hamstrings, calves, shoulders and core. This pose stretches and strengthens your entire body, improving your flexibility and relieving tension.

4. Leg circles in pilates

How to do it:

1. “Lie on your back.

2. Extend one leg toward the ceiling and place the other leg flat on the floor.

3. Move the raised leg in small, controlled circles, then reverse the direction.

4. Switch legs after 10-15 circles.”

What does it target?

Leg circles target your core, hip flexors and thigh muscles. This exercise aims to enhance core strength and hip mobility while improving lower body stability. 

Get set with Fitness First

Staying active during menopause is more than just a way to keep fit — it’s a powerful tool for improving your quality of life. Remember, the key is finding activities you enjoy and making them part of your daily routine, whether it’s a brisk walk or a quick yoga session. 

If it’s time to introduce more challenges to your workouts, find them here at Fitness First — whether it’s setting a new personal best with our personal training sessions or smashing a strength class you didn’t think you could do, we’re here to help.

Book a visit, find your nearest gym today or head over to our blog to find out everything there is to know about fitness, nutrition and more.