How Exercise Can Help During Perimenopause and Menopause
For many women, perimenopause and menopause can bring unexpected physical and emotional changes. From hot flushes and disrupted sleep to changes in muscle strength and energy levels, these stages of life can feel challenging. The good news is that exercise is one of the most effective ways to manage many of these symptoms and support your long-term health. But what is the ideal menopause exercise and perimenopause exercise?
At SportsFit Physio & Health, we believe that the right exercise program can help you feel stronger, healthier, and more confident throughout every stage of menopause. Firstly, it’s important to understand what is happening to your body.
What is Menopause?
Menopause is defined as your body’s final menstrual period. It occurs when the ovaries stop releasing eggs, resulting in a significant reduction in the production of the hormones oestrogen and progesterone.
These hormonal changes are a normal part of ageing, but they can have a wide-ranging impact on your body.
What is Perimenopause?
Perimenopause is the transition leading up to menopause. During this time, hormone levels fluctuate, menstrual cycles become irregular, and many women begin experiencing symptoms associated with menopause—sometimes several years before their periods stop completely.
Every woman’s experience is different, but understanding what’s happening can help you take positive steps to manage your health.
How Falling Oestrogen Affects Your Body
As oestrogen levels decline during perimenopause and menopause, you may notice changes including:
- Hot flushes and night sweats
- Loss of muscle mass
- Reduced bone density, increasing the risk of osteoporosis
- Increased inflammation throughout the body
- An increase in abdominal (visceral) fat
- Slower metabolism, which can contribute to weight gain and increase the risk of cardiovascular disease
- Reduced serotonin production, which may affect mood, sleep quality, and emotional wellbeing
While these changes are common, they don’t have to define this stage of your life. Exercise is one half of the equation — nutrition is the other. Our Perimenopause Nutrition and Menopause Nutrition guides break down exactly which foods can help support your body through these changes.
Why Exercise is So Important
Regular exercise is one of the most powerful tools for managing menopause symptoms naturally. It doesn’t just improve fitness—it supports your whole body.
Maintain a Healthy Weight and Support Your Metabolism
Hormonal changes can make it easier to gain weight and harder to lose it. Regular exercise helps maintain muscle mass, boosts metabolism, and supports healthy weight management.
Protect Your Bones
As oestrogen levels fall, bone density naturally decreases. Weight-bearing and resistance exercises stimulate bone growth and help reduce the risk of osteoporosis and fractures.
Build and Maintain Muscle Strength
Strength training becomes increasingly important during menopause, helping preserve muscle mass, improve balance, and make everyday activities easier.
Improve Mood and Sleep
Exercise encourages the release of mood-enhancing chemicals and can help improve sleep quality while reducing stress and anxiety. Many women also report feeling more energetic and confident after establishing a regular exercise routine.
Support Heart Health
Menopause is associated with an increased risk of cardiovascular disease. Regular aerobic exercise helps improve heart health, lower blood pressure, and maintain healthy cholesterol levels. Nutrition plays an equally important role here too — see our Post-Menopause Nutrition guide for heart-healthy food strategies.
What Exercise Should You Do During Menopause?
A balanced exercise program provides the greatest benefits during perimenopause and menopause, combining three key types of movement:
Strength Training
Resistance exercises using weights, machines, or body weight help maintain muscle mass, improve strength, and protect bone health.
Weight-Bearing and Impact Exercise
Activities such as brisk walking, stair climbing, jogging (where appropriate), dancing, or gentle jumping exercises place healthy stress on the bones, helping maintain bone density.
Cardiovascular Exercise
Walking, cycling, swimming, rowing, or other aerobic activities improve cardiovascular fitness, increase energy levels, and support overall wellbeing.
How Much Exercise Do You Need?
The International Menopause Society recommends aiming for:
- At least 150 minutes of moderate aerobic exercise each week
- Strength training on two or more days per week to help maintain muscle and bone mass
Remember, every movement counts. If you’re new to exercise or returning after a break, starting gradually is perfectly okay. Building consistent habits is more important than being perfect.
Frequently Asked Questions
What’s the best exercise for menopause belly fat?
No single exercise targets belly fat specifically, but a combination of regular strength training and moderate cardio is the most effective approach. Strength training helps preserve muscle mass and keep your metabolism working efficiently, while cardio supports overall calorie balance and cardiovascular health. Consistency across both matters more than any one “magic” exercise.
How many days a week should I exercise during menopause?
Aim for at least 150 minutes of moderate aerobic exercise per week, spread across several sessions, plus strength training on two or more separate days. In practice, this often looks like 4-5 sessions a week combining walking, cycling or swimming with resistance-based workouts.
Is walking enough exercise during menopause?
Walking is excellent for cardiovascular health and can count toward your weekly aerobic target, but it isn’t enough on its own. Because muscle and bone density decline more quickly during menopause, pairing regular walking with strength or resistance training gives you more complete protection against these changes.
Should I focus on cardio or strength training during menopause?
Both matter, but strength training often deserves extra priority during menopause, since it directly counters the muscle and bone loss caused by declining oestrogen. The order you do them in a single session matters far less than making sure both are part of your weekly routine.
How SportsFit Physio & Health Can Help
Beginning an exercise program during menopause can feel overwhelming, particularly if you’re dealing with joint pain, reduced confidence, or injuries.
Our physiotherapists can help you:
- Set realistic, achievable health and fitness goals
- Develop a personalised exercise program tailored to your lifestyle and symptoms
- Safely build strength and improve fitness
- Manage aches, pains, and injuries that may be limiting your activity
- Stay motivated and supported throughout your journey
We’re also excited to offer our BoneFit Exercise Program, designed specifically to help women build strength, improve confidence, and feel their best during perimenopause and menopause. Learn more here:
You Don’t Have to Navigate Menopause Alone
Perimenopause and menopause are natural stages of life, but that doesn’t mean you have to simply “put up with” the symptoms. With the right exercise program and professional guidance, you can improve your strength, protect your health, and continue doing the things you love.
If you’re ready to take the next step, contact SportsFit Physio & Health to find out how we can support you on your menopause journey.
Kelly Laing
Physiotherapist, McKenzie Credentialled
Exercise works best alongside the right nutrition. Explore our full series on eating well through every stage of the menopause transition:
