How to Stay Active and Energised During Menopause

Menopause can feel like a whirlwind of changes – from sudden hot flushes to mood swings that catch you off guard, not to mention fatigue, brain fog, and the occasional (or frequent) aches and pains. It’s a time of transition, but staying active can make a world of difference in how you feel. Exercise isn’t just about managing your waistline or ticking a box on your to-do list; it’s a powerful way to boost your energy, lift your mood, and keep your body strong and healthy for years to come.

The great news? You don’t need to train like an Olympic athlete to reap the benefits. Small, consistent efforts can bring big rewards.

If you like this blog you may also like my blogs about “Creatine Supplementation and Menopause” and “Menopause and Weight Gain“.

Start with What Feels Good

Exercise should never feel like a chore. The best kind of movement is the one you enjoy and look forward to. Think about activities that make you feel good, both physically and mentally. Walking in the park, dancing in your living room, swimming laps, or joining a gentle yoga class – whatever brings you joy is where you should start.

It doesn’t matter if you’re not breaking world records (if you are though, fair play!). A short, brisk walk or a 10-minute stretch can do wonders for your mood and energy levels. The key is consistency and finding something that makes you feel good in your body.

Strength Training: A Must-Do for Midlife

As we go through menopause, our bodies start to lose muscle mass and bone density – it’s just part of the process. But here’s the good news: strength training can help you maintain, and even build, muscle and bone strength. This is crucial for reducing your risk of osteoporosis and keeping you feeling strong and capable.

You don’t need to lift heavy weights or spend hours in the gym. Two short sessions a week using dumbbells, resistance bands, or even just your bodyweight can make a big difference. Exercises like squats, lunges, and push-ups are simple but incredibly effective.

If you’re new to strength training, start light and focus on mastering the movements with good form. Over time, you’ll notice that everyday activities – like carrying shopping bags or climbing stairs – feel easier. Strength is empowering, and it’s never too late to start.

Keep Your Heart Happy with Cardio

Cardiovascular exercise is fantastic for keeping your heart healthy, improving fitness, and boosting your overall well-being. It’s also a great way to manage your weight, reduce stress, and even help you sleep better – all things that can feel harder to balance during menopause.

You don’t need to run marathons or buy expensive equipment. Brisk walking, cycling, swimming, or dancing are all excellent choices. The goal is to aim for at least 150 minutes of moderate cardio each week. That might sound like a lot, but it’s really just 30 minutes a day, five days a week. You can even split it into smaller chunks – a 10-minute walk in the morning and another in the evening still counts.

Stay Flexible and Balanced

Stiff joints and achy muscles can be unwelcome guests during menopause. That’s where stretching and flexibility work come in. Gentle yoga, Pilates, or simple at-home stretches can help keep your joints moving smoothly, improve your posture, and even reduce stress.

Flexibility exercises also improve balance, which becomes increasingly important as we age. Falling is one of the main causes of injury in older adults, but regular stretching and balance work can help keep you steady and confident on your feet.

Listen to Your Body

Menopause is a time to tune in and really listen to what your body needs. Some days, you might wake up feeling full of energy and ready to take on the world. On other days, you might feel drained or out of sorts. That’s completely normal.

Adjust your workouts based on how you’re feeling. On those low-energy days, opt for something gentle, like a slow walk, restorative yoga, or light stretching. When you’re feeling great, challenge yourself a bit more – maybe add an extra 10 minutes to your workout or try something new.

Menopause is a journey, and staying active is one of the best tools you have to navigate it with confidence and strength. Exercise doesn’t have to be perfect, and it doesn’t always need to be intense. The most important thing is to keep moving in a way that feels good for you.

Again, if you like this blog you may also like my blogs about “Creatine Supplementation and Menopause” and “Menopause and Weight Gain“.