Exercising During Menopause – Feel Better, Fitter, & Happier

by | Menopause

Menopause is a critical phase in every woman’s life. During this phase, a woman’s body goes through certain changes that can be frustrating, embarrassing and unwanted. Prioritising fitness and a healthy lifestyle will help peri and post-menopausal women significantly during this period of transition. Exercising your way through menopause can leave you feeling better, fitter, and lighter than before. Your body will react to different types of exercises compared to when you were 20.  It is important to remain active, but in less stressful, full on activities.

Here are 5 benefits you enjoy when you prioritise exercising in your peri-menopausal and post-menopausal years:

Better mental health & reduced anxiety

During menopause, the body takes on many physical and mental symptoms that can be overwhelming. These symptoms occur due to the changing level of hormones that can affect your quality of life. Studies have proven that regular exercise can help manage menopausal stress, decrease anxiety, and improve mental health [1].

Keeps a check on weight

For some women during menopause it can become difficult to keep fat off, especially around the stomach area. This happens because hormones, muscle loss which can be common in menopause and the decreased speed of your metabolism. Exercising regularly during your menopausal years won’t just stave off extra weight but also helps in recovering the lost muscle mass.

Experts around the world recommend 150 minutes of activity per week to maintain weight. Though 150 minutes might sound like a lot, it translates to just 30 minutes per day, 5 days a week.  This doesn’t have to be done in a gym, start adding extra walks into your routine.

Better bone health

After the age of 30, bone strength in women (as well as men) starts declining. Additionally, during menopause, women’s estrogen levels also begin to descend at a faster rate. This can lead to a shrinkage in bone density and an increased risk of osteoporosis. By making exercise a part of your daily routine, you help your body maintain your bone density and increase your muscle strength.

Higher level of self-worth

Everyone’s body is different, and therefore, every menopausal experience will be different. However, women tend to not feel their best during their menopausal phase of life. Many of them also undergo self-esteem issues during this time. According to a study published on PubMed Central, fitness activities of any sort resulted in a better menopause-related quality of life and self-worth levels [2].

Improved mood

Woman also experience extreme mood swings as a symptom during menopause. Exercising can significantly help boost your levels of serotonin, also known as the “happy hormone”, in your body.

Exercising, in general, has many benefits. When done during menopause, it can help enhance your mood, boost your self-esteem, improve your bone and heart health, and help you maintain your weight. What’s important is consistency. Whichever activity you choose – walking, jogging, or aerobics – just do it regularly. Now that you know about how beneficial exercising can be during menopause, it’s time to get going!

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[1] Deborah B Nelson 1, Mary D Sammel, Ellen W Freeman, Hui Lin, Clarisa R Gracia, Kathryn H Schmitz [Online] Available from: [Accessed November 2022]

[2] Elavsky S. Physical activity, menopause, and quality of life: the role of affect and self-worth across time. Menopause. 2009 Mar-Apr;16(2):265-71. doi: 10.1097/gme.0b013e31818c0284. PMID: 19169167; PMCID: PMC2728615. Available from:

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