Oct 25, 2024
Menopause can often feel like a big shift is happening in your life, but did you know that exercise could help to make this transition easier? A balanced workout routine could not only help with physical symptoms like weight gain, but also boost your mental health and overall well-being.1
We’ll dive into practical tips for creating a fitness plan that combines cardio, strength training, stretching, and relaxation—keeping you strong and energized.
Ready to discover how movement can be your best ally during menopause?
Why Exercise is Essential During Menopause
Estrogen does more than you may think.2 It helps keep your muscles strong and stores healthy fat around your hips and thighs.2
When estrogen levels drop during menopause, your muscle mass may reduce, and fat might start to settle around your stomach instead.2
This shift could change how your body uses the food you eat and increase your risk for certain health conditions that affect your heart and bones.2
Exercise and menopause go hand in hand.2 That's why staying active may help slow muscle loss, support a healthy weight, and protect your long-term health.2
Best Exercises During Menopause
The best exercise for menopausal women may be a combination of cardio, strength training, flexibility, and balance activities like yoga or stretching.3
These exercises could work on different aspects of your health; helping to manage your weight, mood, and menopausal symptoms.3
Studies recommend two days of strength training and two days of aerobic resistance training per week during menopause,4 but it doesn't have to be set in stone. If you’re just starting out, listen to your body and what it needs.
A fitness coach could help you build a routine that works for your fitness level and lifestyle.
Cardio and Aerobic exercise
Cardio is a fantastic way to keep your heart healthy and reduce your risk for things like high blood pressure and stroke.4 Think of walking, swimming, or even group classes—whatever gets you moving and makes you feel good.
The best part? You can start slow and work your way up with a stepwise approach.4 Find something you enjoy, and it won’t even feel like exercise!
Strength and Resistance Training
Strength training is your best friend when it comes to staying strong and keeping your bones strong during menopause.4 Lifting weights, using resistance bands, or doing bodyweight exercises like squats or push-ups can help maintain your muscle mass and support bone health during menopause.4
Don’t worry about starting with heavy weights—rather begin light and gradually build up as you feel more comfortable. Every little bit helps!
Relaxation Exercises
Relaxation exercises like yoga, stretching, or meditation are not only good for your body; they also help keep your mind balanced and can reduce some of the anxiety that often accompanies menopause.5
A few minutes a day can go a long way in keeping both your mind and body at ease.
Yoga
Yoga is a fantastic way to care for both your body and mind during menopause because it helps with flexibility and reduces anxiety.4 It’s gentle yet effective, making it a fantastic addition to your routine allowing you to cover all your bases with exercise variability.2
Stretching
Stretching is a simple but powerful tool for staying flexible, keeping your cartilage and bones strong5, and gives the body a chance to relax—especially if pain is an issue.4 Just a few minutes of stretching after each workout can help you stay limber and feel more comfortable in your body.
Start with easy stretches, and as you become more flexible, you can gradually increase the intensity. You’ll feel the difference.
Supporting Bladder Control
Many women experience bladder control issues during menopause, but pelvic floor exercises like Kegels can help strengthen the muscles that support bladder control.6 Focusing on these areas can reduce urinary incontinence and improve bladder control over time.6
To support your journey, TENA offers a range of products to provide comfort and protection while you work on your fitness goals. For more tips on bladder training techniques and bladder health, our blog has you covered!
Boosting Heart Health
Your risk of heart disease increases during this transition.2 Including cardio exercises like walking, swimming, or cycling are great to integrate into your workout routine because they strengthen your cardiovascular system and lower the risk of heart disease.4 Aim for activities that get your heart pumping, and your body will thank you in the long run.
Increasing Bone Density
Menopause can lead to a decrease in bone density, but weight-bearing and resistance exercises, like weightlifting or using resistance bands, are excellent for maintaining or even increasing bone strength.4 Keeping your bones strong could help reduce the risk of osteoporosis, making resistance exercises a crucial part of your fitness routine.4
Increasing Bone Density
Sometimes, bone density may reduce because of menopause but weight-bearing and resistance exercises, like weightlifting or using resistance bands, are excellent for maintaining or even increasing bone strength.5
Keeping your bones strong could help reduce the risk of osteoporosis, making resistance exercises a crucial part of your workout.5
Boosting Mood, Reducing Stress, Sleeping Better
When you exercise, especially strength training and aerobic exercise, your body releases happy hormones that may help lift your mood, ease stress, and leave you feeling calmer during anxious days.3,9
Restful sleep can also feel harder to come by during menopause.5 Regular relaxation exercises, especially yoga, may help reduce anxiety levels and support better sleep over time.5
For more tips on managing emotional well-being during menopause, check out our article on menopause and emotional wellbeing.
Preventing Menopause-Related Weight Gain
If weight gain is a concern, a mix of cardio and strength training is a good plan. Cardio helps burn calories, while strength exercises build muscle and keep your metabolism running strong, helping you to avoid the dreaded menopausal weight gain.4
For more on weight loss strategies, we’ve got great insights on losing menopause belly fat and boosting weight loss through nutrition!
Tips to Get Started on a Menopause-Friendly Exercise Routine
Starting a fitness routine during menopause doesn’t have to feel complicated. The key is to go at your own pace, listen to your body, and pick exercises that you enjoy and suits your goals and fitness level.4
Whether you’re looking to lose weight, reduce stress, or just feel better overall, a balanced routine can help you get there.4 Want to dive deeper? We've got more tips for you on staying healthy during this transition.
Conclusion
So, does exercise help with menopause? Taking a holistic approach to exercise during menopause is really the way to go if you want to feel your best.
By mixing in cardio, strength training, and relaxation exercises, you can tackle symptoms and boost your overall quality of life.
Regular physical activity could help with everything from managing weight and lifting your mood to keeping your heart and bones strong.
Just remember to listen to your body and pick exercises that fit your personal goals; whether that’s symptom relief, weight loss, or just feeling more energized and empowered.
Embrace this journey, and let movement be your ally during this transformative stage of life! You've got this!
FAQs
What exercise is best in menopause?
A combination of strength training, cardio, and flexibility exercises may be helpful.3,5 A balanced routine could help your bone health, muscle mass, and overall well-being.3,5
What 5 things must be avoided during menopause?
During menopause it could be helpful to avoid:
- A sedentary lifestyle10
- An unhealthy diet of highly processed food10
- Excessive high intensity training without recovery5
- Poor sleep habits11
- Unmanaged stress11
Does exercise spike cortisol?
Yes, intense exercise could raise your body's stress levels.12 It may be helpful to try moderate activity instead; it could help with stress and keep your hormones more balanced.5,13
References
1. NIH. ‘Staying Healthy During and After Menopause’. 2024. Accessed 23 September 2024. Available from: https://www.nia.nih.gov/health/menopause/staying-healthy-during-and-after-menopause
2. Szeliga A, Chedraui P, Blazej Meczekalski. The Impact of the Menopausal Transition on Body Composition and Abdominal Fat Redistribution. Journal of Clinical Medicine [Internet]. 2026 Jan 16;15(2):740–0. Available from: https://www.mdpi.com/2077-0383/15/2/740?
3. Penn Medicine. ‘Why You Should Exercise Your Way Through Menopause’. 2021. Accessed 23 September 2024. Available from: https://www.lancastergeneralhealth.org/health-hub-home/2021/february/why-you-should-exercise-your-way-through-menopause
4. Juan Carlos Sánchez-GarcÃa, Daniel López Hernández, Piqueras-Sola B, Cortés-MartÃn J, Andrés Reinoso-Cobo, MarÃa José Menor-RodrÃguez, et al. Physical Exercise and Dietary Supplementation in Middle-Aged and Older Women: A Systematic Review. Journal of Clinical Medicine. 2023 Nov 23;12(23):7271–1.
5. NIH. ‘Exercise beyond menopause: Dos and Don’ts’. 2011. Accessed 23 September 2024. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296386/
6. Capel-Alcaraz AM, GarcÃa-López H, Castro-Sánchez AM, Fernández-Sánchez M, Lara-Palomo IC. The Efficacy of Strength Exercises for Reducing the Symptoms of Menopause: A Systematic Review. Journal of Clinical Medicine [Internet]. 2023 Jan 1;12(2):548. Available from: https://www.mdpi.com/2077-0383/12/2/548
7. NIH. ‘High physical activity level may reduce menopausal symptoms. 2019. Accessed 23 September 2024. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722698/
8. Healthline. ‘Menopause and Urinary Incontinence’. 2019. Accessed 23 September 2024. Available from: https://www.healthline.com/health/menopause/urinary-incontinence
9. Cleveland Clinic. Happy Hormones: What They Are and How to Boost Them [Internet]. Cleveland Clinic. 2025. Available from: https://health.clevelandclinic.org/happy-hormones
10. Cleveland Clinic. Perimenopause: Age, stages, signs, symptoms & treatment [Internet]. Cleveland Clinic. 2024. Available from: https://my.clevelandclinic.org/health/diseases/21608-perimenopause
11. Kim MH, Lee EY. Effects of Barefoot Walking on Menopausal Symptoms, Sleep Quality, Stress, and Quality of Life in Middle-Aged Women Experiencing Menopausal Symptoms. Healthcare. 2025 Nov 8;13(22):2836.
12. Li X, Huang J, Zhu F. The Optimal Exercise Modality and Dose for Cortisol Reduction in Psychological Distress: A Systematic Review and Network Meta-Analysis. Sports [Internet]. 2025 Nov 24;13(12):415. Available from: https://www.mdpi.com/2075-4663/13/12/415?
13.Cleveland Clinic. Low Estrogen: Causes, Symptoms, Diagnosis & Treatment [Internet]. Cleveland Clinic. 2022. Available from: https://my.clevelandclinic.org/health/diseases/22354-low-estrogen
