Lucy Wyndham-Read

Menopause – How Exercise helps Reduce Menopausal Symptons

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what are the best exercises for menopause

Menopause – How Exercise helps Reduce Menopausal Symptons


Can Exercise Help with Menopause?

Well, the answer is YES, and from the perspective of a female trainer in her 50’s it has been crucial for my physical and mental health to make exercises part of my life, (which it has always been, but now more than ever I reap the rewards of exercising daily in how I feel).

How Does Exercise Reduce Menopause Symptoms?

Exercise is highly beneficial for women going through menopause. Menopause is a natural transition in a woman’s life when her menstrual cycles stop, typically occurring in their late 40s or early 50s. It is often associated with various symptoms and changes in the body, including hormonal fluctuations, mood swings, hot flashes, and a decrease in bone density. Regular exercise can help alleviate many of these symptoms and improve overall well-being during menopause. Here’s how:

Hormone Regulation

Exercise can help regulate hormone levels, including estrogen and progesterone, which can fluctuate during menopause. Maintaining a balance of these hormones may help reduce some of the symptoms associated with menopause.

Mood Improvement

Menopause can be accompanied by mood swings and increased stress. Exercise is known to release endorphins, which are natural mood lifters. Regular physical activity can help reduce anxiety and depression, improving mental well-being.

Hot Flash Relief

Some women experience hot flashes during menopause, which can be uncomfortable. Regular exercise can help regulate body temperature and reduce the frequency and intensity of hot flashes.

Bone Health

Menopause is associated with decreased bone density, which can increase the risk of osteoporosis and fractures. Weight-bearing exercises like walking, jogging, and bodyweight training can help maintain bone density and reduce this risk.

Weight Management

Many women notice weight gain during menopause due to hormonal changes and a decrease in metabolism. Regular exercise can help with weight management and maintaining a healthy body composition.


exercise to get rid of menopausal belly


Improved Sleep

Menopausal women often experience sleep disturbances. Exercise can promote better sleep patterns and quality, helping to alleviate insomnia or restless nights.

Heart Health

The risk of heart disease increases after menopause due to changes in cholesterol levels and blood pressure. Regular exercise can improve cardiovascular health, reducing the risk of heart disease.

Joint Health

Bodyweight training exercises can help maintain muscle mass and joint health, which may decrease the risk of joint pain and arthritis associated with ageing.

Stress Reduction

Menopause can be a stressful time for many women due to the physical and emotional changes they are experiencing. Exercise is an excellent way to reduce stress and increase relaxation.

So now we know that exercise is one of the best ways to help manage menopause. Let’s look at what forms of activity we should look at including in our lifestyle to help us feel our best.

What are the Best Exercises for the Menoapsue?

WALKING:  This Low-Impact and accessible exercise can help with weight management, cardiovascular health, and mood, it is also great to help build stronger bone density through your lower body, hips and spine. I would suggest walking daily and if you are unable to head outside then I have lots of FREE Indoor Walking Workouts you can use. Click here for these free Walking-at-Home workouts.

RUNNING: This is another great form of cardiovascular exercise that you can do and this will help with all menopausal symptoms, I would stress though if you can avoid running long distances on hard surfaces to prevent wear and tear in your joints. Again if you want some fun free indoor running workouts you can use these Free Indoor Running at Home workouts.

Other Aerobic activities that are good, are swimming, cycling or dancing. The key is to find the one you enjoy the most that way you are more likely to stick to it and make it part of your daily routine.

STRENGTH TRAINING: This we also refer to as Resistance Training, This is going to help look after your bones and muscle mass and I recommend the best weight to use is BodyWeight as this way you build strength but also at the same time look after your joints, so instead of lifting weights which if we are doing this regularly can have an impact on our joint health stick with using bodyweight. All my workouts on YouTube use bodyweight so any of them will be safe and effective for you. Something I do recommend you do also is at least 5  days a week press-ups as these are incredible for your upper body and target lots of muscles all at once.  Here is a series of Bodyweight Workouts.

FLEXIBILITY, MOBILITY AND STRETCHING: Is a great way to help reduce stress, and improve your posture and alignment of your body. This also helps with balance and overall well-being. Here are some lovely workouts that you can do at home to focus on mobility and flexibility.

As you can see exercise really does become your best friend through menopause, so make sure to keep moving and embrace that we are now in an exciting new chapter. I don’t know about you but for me, age has brought me confidence and I feel stronger now more than ever before. Onwards and upwards. Lucy