Can Exercise Really Help During Menopause?

Menopause has finally started to get the attention it deserves. More women are sharing their stories, more research is being done, and more solutions are on the table. That’s good news, because this stage of life brings real physical and emotional changes.

As a perimenopausal woman in my 40s (and as a coach who works with women at this stage), I’ve seen firsthand how exercise can change the game. Movement won’t erase menopause, but it can help you manage symptoms, protect long-term health, and feel stronger in your everyday life.

In this guide, we’ll cover:

• How exercise supports women during and after menopause

• The four key areas of exercise to focus on

• Recovery tips to help you stay consistent

Why Exercise Matters in Menopause

After menopause, muscle mass and bone density naturally decline, and that decline can feel sudden. Many women tell me: “I felt fine one day, and the next I noticed my balance was off.”

Without movement, that loss accelerates. With movement, you can slow it down, regain function, and feel more confident in your body. The earlier you start, the better — but it’s never too late.

Women sitting down following an exercise rehab session by a professional at Prosperity Rehab

1. Functional Strength Training

Strength is the foundation. It’s not just about lifting weights at the gym; it’s about preparing your body for real life.

Key movements to include:

• Lift: Deadlifts, weighted squats

• Carry: Farmer’s walks (carrying weights or bags)

• Press: Overhead shoulder presses

• Pull: Rope pulls or push-pull movements

💡 Tip: It’s not about doing dozens of exercises. Quality technique in a few functional, compound movements makes the biggest difference.

How often? Aim for 2–3 sessions per week, allowing recovery between workouts.

2. Cardiovascular Health

Cardio keeps your heart and lungs strong, and when combined with strength training, it helps protect against cardiovascular disease.

Examples:

• Walking (flat or uphill), stair climbing

• Cycling, running, or dancing

• Short endurance sessions: 10–15 minutes to build daily stamina

• Longer sessions: 30 minutes, 3–5 times a week

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Consistency matters more than duration. Add variety to keep it fun — even throwing a ball around with a partner counts.

3. Brain and Neurological Health

During menopause, estrogen and progesterone levels drop. These hormones once acted as natural mood stabilizers and neuroprotectors. Their decline can contribute to:

• Mood swings or depression

• Worsening ADHD symptoms

• Sleep disruption (including insomnia)

• Higher daily stress load

Exercise supports brain health by:

• Boosting mood through endorphins

• Promoting neuroplasticity (new brain connections)

• Reducing stress when done outdoors or in playful formats

Think beyond the gym: hiking, dance classes, or even games that challenge both body and mind can help.

4. Recovery and Rest

As we age, recovery takes longer, and that needs to be factored into every routine.

Recovery strategies:

• Prioritize sleep: Poor sleep worsens hot flushes, mood, and recovery.

• Support better sleep hygiene:

  • Go to bed and wake up at the same time daily

  • Use natural light exposure in the morning and evening

  • Reduce screens and alcohol before bed

• Manage night sweats and hot flashes: Regular exercise and CBT/counseling may help reduce intensity.

• Schedule downtime: If you’re out late, give yourself space the next morning to recover.

The Bottom Line

Two women following a boxing routine lead by a rehab specialist at Prosperity Rehab

Menopause changes your body, but it doesn’t have to take away your strength, confidence, or vitality. With the right mix of functional strength, cardio, brain-supporting exercise, and recovery, you can navigate this chapter feeling empowered.

And you don’t have to do it alone. Our Prosperity Health Hub brings together expert advice from doctors, nutritionists, and coaches, plus exercise plans designed specifically for menopause.

👉 Explore more at www.prosperityrehab.com

I know, finding freedom from physical limitations, pain, and uncertainty can feel challenging, impossible, and discouraging, all at once. 

But did you know? I created an intuitive online hub designed for ease and accessibility, giving you expert guidance and a supportive community, all in one place including a growing library of complete, self-paced courses including a coming soon course where you can access to 20+ lessons, a supportive and exclusive community backed by trusted rehab professional by your side, wherever you are.

Check it out - Prosperity Health Hub

Do you have questions?

Or, do you want to share your experience with menopause and exercise to keep supporting more women in the UK and around the world? Send us a message or follow out social media channels.