How to Ease Menopause Symptoms with Exercise

Menopause is a natural life stage that usually occurs in the late forties or early fifties and marks the end of a woman’s reproductive years. It is preceded by perimenopause - a transitional period in which the hormones estrogen and progesterone begin to decline. Perimenopause can last for months or years and is accompanied by irregular cycles, mood swings, anxiety and concentration problems [nhs.uk.] During menopause, physical symptoms such as hot flashes, sleep difficulties, palpitations, headaches, joint pain and changes in body shape with weight gain are common [nhs.uk]. These changes, along with the loss of estrogen, affect bone density, metabolism and the risk of heart disease.

Why Exercise Helps During Menopause

Regular physical activity has been shown to improve the physical and mental state of women in menopause. Studies show that guided programs - combining moderate aerobic activity and breathing exercises - significantly improve quality of life among post‑menopausal women compared with an inactive control group [pmc.ncbi.nlm.nih.gov]. Other research notes that exercise helps prevent weight gain, loss of bone density and mood changes [pmc.ncbi.nlm.nih.gov]. The key benefits include:

Improving Mood and Reducing Anxiety

• Endorphin release: During physical activity the body releases endorphins, dopamine and serotonin - hormones that naturally lift mood and reduce stress. These chemicals help alleviate depression, anxiety and irritability typical of perimenopause [thewomensclinic.co.uk].

• Moderate intensity works: Moderate‑intensity activities such as brisk walking, swimming or cycling three times per week are enough to reduce anxiety and improve cognitive function [thewomensclinic.co.uk].

Controlling Body Weight and Metabolism

• Counteracting a slower metabolism: As estrogen levels drop, the metabolism slows and more fat is stored, especially around the abdomen [health.com]. Exercise burns energy, stimulates muscle growth and improves insulin sensitivity, counteracting fat accumulation and insulin resistance [health.com].

• Preserving muscle mass: Maintaining muscle strength keeps basal metabolism higher; strength training prevents loss of muscle mass and helps ensure that weight loss comes from fat rather than muscle [uclahealth.org].

Strengthening Bones

• Slowing bone loss: Menopause significantly accelerates bone loss; up to 20 % of total bone mass can be lost during this phase, and estrogen normally protects bones by slowing their natural breakdown [endocrine.org]. The drop in estrogen accelerates osteoporosis and increases fracture risk [endocrine.org].

• Mechanical stimulus: Exercises that load the bones (walking, dancing, jumping or weight work) send a mechanical stimulus that encourages new bone formation [thewomensclinic.co.uk; such activities have been shown to slow bone loss and maintain bone density well into the seventies [thewomensclinic.co.uk].

• High‑impact options: Additional impact from running, jump rope or jumping movements sends an even stronger signal for bone to thicken and can further improve bone density [uclahealth.org].

Heart and Vascular Health

• Reduced risk factors: Menopause is linked to increased body weight, greater fat retention around the abdomen, higher cholesterol and blood pressure and greater insulin resistance - all of which influence heart disease risk.

• Avoiding inactivity: Rapid mood changes and sleep problems can indirectly raise cardiovascular risk by making women physically inactive, leading to further weight gain and elevated cholesterol.

• Cardio benefits: An active lifestyle and regular checks of blood pressure, glucose and cholesterol are the best way to protect the heart - cardio exercises such as walking, swimming or cycling are especially beneficial.

Better Sleep and Thermoregulation

• Regulating sleep: Sleep problems, night sweats and hot flashes are common during menopause. Physical activity helps regulate body temperature and the circadian rhythm, making it easier to fall asleep and maintain a healthy sleep-wake cycle [health.com].

• Deeper rest: Exercise increases deep‑sleep phases and reduces cortisol levels, calming the mind and body [health.com].

Reducing Hot Flashes

• Less severe episodes: Several studies have shown that regular exercise can reduce the frequency and intensity of hot flashes; by improving thermoregulation and lowering stress, physical activity helps make hot flashes rarer and milder [thewomensclinic.co.uk].

Which Types of Exercise to Choose

A varied program gives the best results. Combine aerobic, strength, flexibility and interval training to address all aspects of health:

Cardiovascular (Aerobic) Exercise

• Moderate cardio: Brisk walking, jogging, swimming, dancing or cycling improves heart function, helps control weight and boosts energy. The North American Menopause Society recommends at least 150 minutes of moderate aerobic exercise per week [thewomensclinic.co.uk].

• High‑Intensity Interval Training (HIIT): HIIT combines short explosive intervals with short rests. Evidence shows that HIIT helps reduce abdominal fat and improves cardiovascular health [uclahealth.org]. HIIT can be adjusted to any fitness level - for example by including 30‑second bursts during a walk [uclahealth.org].

Strength Training

• Preserving and building muscle: Bodyweight exercises (push‑ups, squats, lunges), resistance bands or weights help maintain and build muscle mass, increase metabolism and strengthen bones [thewomensclinic.co.uk]. Strength exercises should be performed at least twice a week, covering all major muscle groups [thewomensclinic.co.uk].

• Preventing frailty: These exercises also help prevent frailty in older age; muscles support the joints and ensure functional independence.

Flexibility and Balance Exercises

• Stretching and mobility: Yoga, Tai Chi, stretching or Pilates improve joint mobility and balance, reduce stiffness and help prevent falls. These activities also reduce stress and improve breathing [thewomensclinic.co.uk].

• Daily stretching: Stretching exercises should be done daily for 10-15 minutes to maintain flexibility and ease recovery.

Mind-Body Exercise and Meditation

• Pilates and yoga: Mind-body practices such as Pilates and yoga combine movement, proper breathing and meditation. These exercises enhance flexibility, core strength and mental calmness [thewomensclinic.co.uk].

• Meditation and breathing: Meditation and mindful breathing can further help reduce stress and improve sleep quality.

How to Create Your Own Exercise Program

A structured plan tailored to your experience and capabilities ensures continuity and long‑term benefit. Consider the following recommendations for balancing intensity, frequency and variety:

1. Frequency: Aim for a minimum of 150 minutes of moderate aerobic exercise per week or 75 minutes of more vigorous activity. Strength training should be done 2-3 times per week, and stretching exercises every day [thewomensclinic.co.uk].

2. Intensity: Start slowly, especially if you have not exercised before. Focus on proper technique and recovery. Gradually increase weights, repetitions or workout length so that progress remains continuous [thewomensclinic.co.uk]. If you have joint pain, choose low‑impact exercises such as swimming or cycling.

3. Variety: Combine different types of exercise. For example:

Day	Activity
Monday	Strength training - upper body + 5-10 minutes
Tuesday	Moderate cardio (30 min) + 5-10 min stretching
Wednesday	Strength training - lower body + 5-10 min stretching
Thursday	Moderate cardio (30 min) + 5-10 min stretching
Friday	Strength training - full‑body circuit + 5-10 min stretching
Saturday	HIIT (20 min) + 5-10 min stretching
Sunday	Walk (30-45 min) + 5-10 min stretching

4. Consultations: Before starting a new program, consult a doctor, especially if you have cardiovascular or orthopedic issues. A physician can assess risks and recommend hormone therapy or dietary supplements if needed.

Suggested Exercise Program

Strength Training - Upper Body (Day 1)

• Push‑Ups: 3 sets of 10-12 repetitions

• Dumbbell Chest Press: 3×10-12

• Dumbbell Rows: 3×10-12

• Overhead Press: 3×8-10

• Biceps Curls: 3×10-12

• Triceps Pressdown/Extension: 3×12-15

Strength Training - Lower Body (Day 3)

• Squats: 3×12-15

• Lunges: 3×10 per leg

• Glute Bridges (hip raises): 3×12-15

• Lying/hamstring curl machine: 3×12-15

• Calf Raises: 3×15-20

Strength Training - Circuit (Day 5)

• Bodyweight Squats - 30 seconds

• Push‑Ups - 30 seconds

• Mountain Climbers - 30 seconds

• Plank Hold - 30 seconds

• Burpees - 30 seconds

Rest for 1-2 minutes between rounds and repeat the circuit 3-4 times.

HIIT Cardio (Day 6)

• Jumping Jacks - 20 seconds

• Rest - 10 seconds

• High Knees - 20 seconds

• Rest - 10 seconds

• Burpees - 20 seconds

• Rest - 10 seconds

• Sprints or fast walk - 20 seconds

Repeat for four rounds with a one‑minute break between rounds.

Flexibility Routine (Daily)

• Cat-Cow: 1 minute

• Child’s Pose: 1 minute

• Standing Quadriceps Stretch: 30 seconds per leg

• Hamstring Stretch: 1 minute

Conclusion and Advice

Menopause is a natural process but can be accompanied by unpleasant symptoms and increased health risks. Exercise is not a cure, but it is a powerful non‑pharmacological tool for relieving symptoms: it reduces hot flashes, improves mood, stimulates metabolism, strengthens bones and the heart and improves sleep. By combining aerobic activities, strength training, flexibility work and interval training, you can feel stronger and more confident during this life stage.

Always consult a doctor before starting a new exercise routine, especially if you have existing health conditions or are taking hormone therapy. This guide provides general information and does not replace professional medical advice [thewomensclinic.co.uk].