If I can exercise in menopause – so can you!!
I need you to know that as I write this my inner sloth is objecting loudly! So just know – this is not coming from a natural gym bunny or sports enthusiast who was always going to be active as they age. This is coming from a wellness professional who spent years moving only because she knew she had to…not because she wanted to, until she found her ‘thing’! But more on that later!
However, even my inner sloth begrudgingly admits that exercise in menopause is a game-changer and as you move into post-menopause. Regular exercise is one of THE best ways to counter the physical and psychological shifts we can encounter due to hormone fluctuations and the general challenges of midlife.
AND….it makes you live longer! The research doesn’t lie!
Specific sports have been shown to boost longevity in a big way:
- Tennis: Adds 9 years
- Badminton: Adds 6 years
- Soccer: Adds 5 years
- Cycling: Adds 4 years
- Swimming: Adds 3 years
- Running: Adds 3 years
- Yoga: Adds 2 years
Here’s a closer look at why exercise in menopause is essential and how different types can make a difference during this life stage.
Strength Training
Listen up ladies – this is the big one. Strength training is one of THE most effective ways to increase not only physical strength but also longevity, thanks to its role in building lean muscle. Lean muscle boosts metabolism, supports joint health, and aids in managing blood sugar levels—all of which are linked to a longer, healthier life. Research consistently shows that having a higher lean muscle mass is associated with reduced mortality risk and improved overall function, particularly as we age.
So, incorporating strength training a few times a week can be transformative, especially in menopause when natural muscle loss tends to accelerate due to reduced oestrogen. This loss, if unaddressed, can lead to frailty, falls, and reduced independence later in life. But strength training is a powerful countermeasure, helping us to age with vitality and resilience.
And here is something I have learnt myself and from chatting with many midlife clients: so often we get inside our heads and underestimate our true strength when it comes to lifting weights in the gym or at home. Yet – we regularly carry heavy shopping bags or haul furniture/small people around without hesitation! Fact – if you can lug five heavy shopping bags, or a sleeping 8 year old from the car to the house, you’re stronger than you are giving yourself credit for!
My advice (if you are able and only under professional supervision!) – get some professional guidance, start with what feels manageable but challenge yourself to gradually build up weights you lift – I bet you will surprise yourself with just how capable and strong you truly are. And boy is it empowering with a capital ‘E’. Yes, it increases lean muscle but strength training can also build the mental strength and resilience required to move through life’s challenges with increased confidence, independence, and better health outcomes.
Cardiovascular Exercise
Heart health is especially important as we age, and regular cardiovascular exercise in menopause and beyond helps keep the heart strong. Cardio workouts can range from brisk walking and cycling to jogging, dancing or racket sports. Any activity that gets your heart rate up and keeps it there is a fantastic way to support cardiovascular health.
Aim for at least 150 minutes of moderate-intensity cardio exercise per week, which is roughly 30 minutes a day, five days a week. This commitment requires you to actually enjoy your chosen activity or activities – so get creative. Find that class you love. Get out in nature. Grab a friend for accountability and to increase the fun factor. Then
Benefits of Cardiovascular Exercise:
- Strengthens the heart and improves circulation
- Helps manage body weight and composition
- Boosts mood and energy levels by releasing endorphins
Flexibility and Balance Training
Menopause and ageing can bring about stiffness, which makes flexibility and balance training more important than ever. Incorporating yoga, Pilates, or even simple stretching into your routine can help keep joints flexible, maintain range of motion, and prevent stiffness. Balance exercises like standing on one foot, Tai Chi, or balance-focused yoga poses can also prevent falls and enhance coordination.
Benefits of Flexibility and Balance Training:
- Enhances range of motion and reduces joint stiffness
- Improves balance, lowering the risk of falls and injuries
- Promotes relaxation and mental clarity
Mind-Body Exercises
Menopause can come with mood swings, stress, and sleep disturbances. So, mind-body exercises like yoga, Tai Chi, and meditation can be powerful tools for mental and emotional health. These activities help lower stress levels, improve focus, and promote better sleep, making it easier to manage the emotional ups and downs that menopause can sometimes bring.
Benefits of Mind-Body Exercises:
- Reduces stress and anxiety
- Improves sleep quality and relaxation
- Enhances focus, self-awareness, and emotional well-being
The Most Important Exercise in Menopause: NEAT (Non-Exercise Activity Thermogenesis)
When we think of exercise, our minds often go to formal workouts (as my blog has so far!). However, one of the most beneficial forms of “exercise” for health doesn’t require a gym membership or equipment—it’s called NEAT, or Non-Exercise Activity Thermogenesis. NEAT encompasses all the natural movement we do throughout the day that isn’t part of structured exercise: walking around the house, gardening, cleaning, standing, fidgeting, or simply moving as we go about our routines.
NEAT is incredibly valuable for supporting overall health, mobility, and vitality. Research highlights that staying active through small, frequent movements can improve circulation, support heart health, and even enhance mood and mental clarity. This everyday movement also contributes to maintaining joint health, flexibility, and functional strength as we age—key factors in staying independent and active during menopause and beyond.
Why NEAT is Crucial in Midlife and Beyond
In midlife, supporting physical health becomes more crucial than ever, and NEAT is a gentle yet effective way to keep the body engaged throughout the day. This has been shown to be the most effective way of maintaining metabolism and efficient burning of calories. Rather than focusing on intense workouts, NEAT encourages a lifestyle of movement, allowing us to feel stronger, more limber, and more connected to our bodies without added pressure.
Simple Ways to Boost Your NEAT Daily
The beauty of NEAT is that it fits naturally into our daily lives, adding gentle movement without needing to carve out extra time:
- Take regular breaks to stand and move—get up every hour to walk around or stretch, even if it’s just around the house.
- Opt for the stairs instead of the lift or escalator when possible.
- Stand while talking on the phone or working—if you have a standing desk, try using it for part of the day.
- Park slightly farther from your destination, adding a short walk to your daily routine.
- Engage in light housework or gardening—these tasks are great for building functional strength and keeping joints active.
Even these small shifts make a difference over time. NEAT can keep our muscles, joints, and circulation active, supporting overall wellness in a way that’s both sustainable and gentle.
Finding the Right Exercise Routine for You
The right routine for you? The one you love and will therefore stick to!!!! The key to reaping these benefits is consistency. I am living proof. My inner sloth often won out and kept me on the sofa until I found Padel! And now….I’ve even been featured in a recent blog by Ava Mitchell of Game4Padel about how finding a sport I love in my mid forties has helped me both mentally and physically through a really tough time in my life. If I’m not talking menopause with my clients….I’m on court!!!!
Remember, exercise doesn’t have to be intense to make a difference. Listen to your body, start at a level that feels comfortable, and gradually increase intensity as you feel stronger. Whether it’s strength training, cardio, yoga, or balance exercises, the right routine can and WILL empower you to navigate menopause with resilience and strength – if you let it.
What exercise has supported you through midlife – we’d love to hear your exercise in menopause stories, as they might just inspire someone like me to get off the sofa and get moving!
If you like what you’ve read and want more practical information and tips on nutrition, lifestyle and mindset for midlife women then please follow me at motherflushingmidlife at the social links below.And I’d love to work with you if you need some support with your physical and emotional health at midlife or you’re struggling with emotional or binge eating. Simply pop to the coaching tab at the top of my website and see which service might suit you best – or book in for a free 30 minute clarity coaching call and we can chat about it over a nice cup of something hot. And of course if anyone you know might benefit from my content, let them know where to find me x
