Perimenopause & Menopause
Perimenopause and menopause are natural life stages, but they can bring a range of physical and emotional changes that impact quality of life. The right exercise program—designed by an Accredited Exercise Physiologist —can help you manage symptoms, improve daily function, and protect long-term health.
Common Symptoms During Perimenopause & Menopause
Women report experiencing a range of symptoms:
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Vasomotor symptoms such as hot flushes and night sweats
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Sleep disturbances and reduced sleep quality
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Loss of bone mineral density and muscle mass
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Changes in mood including irritability, mood swings, brain fog, forgetfulness, and low motivation
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Joint pain and stiffness
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Reduced libido or discomfort during intercourse
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Increased risk of cardiovascular disease and metabolic syndrome (including type 2 diabetes)
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Mood related disorders such as Anxiety and Depression
How Can Exercise Help?
Research shows that regular, tailored exercise during perimenopause and menopause can:
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Reduce hot flushes and night sweats
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Improve sleep quality and reduce night-time awakenings
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Boost mood, mental clarity, and reduce anxiety or depression
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Maintain bone density and reduce osteoporosis risk
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Increase muscle mass and strength
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Improve cardiovascular health markers (blood pressure, cholesterol, insulin sensitivity)
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Reduce joint and muscle pain
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Improve pelvic floor function and reduce incontinence
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Support weight management and metabolic health
Exercise Physiology & Perimenopause / Menopause
Our Women’s Health Exercise Physiologists design programs based on your health history, symptoms, and lifestyle.
A well-rounded plan includes:
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Aerobic training for heart and metabolic health
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Resistance training for bone, muscle, and joint health
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Pelvic floor muscle training to prevent or manage incontinence and prolapse
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Balance and power exercises to reduce fall risk
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Flexibility and mobility work to ease joint stiffness
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Modifications to avoid excessive pelvic floor strain where needed
Why Work With Us?
Our caring & highly experienced Exercise Physiology team ensures your exercise program is safe, enjoyable, and adaptable to your specific symptoms & lifestyle. We guide you in finding a routine you can maintain long-term, so exercise becomes a powerful tool not only for symptom relief but also for disease prevention, healthy ageing, and overall wellbeing. Whether you’re currently active or just starting out, we’ll help you find a way to start your exercise journey that you can maintain for the long term. We have both male and female Exercise Physiologists who can help you today. To find out more about our Exercise Physiology Team Click Here
"Exercise during this stage of life isn’t just about symptom relief—it’s about building resilience, preventing disease,
and feeling strong in your body again"
DR SVEN REES
Accredited Exercise Physiologist & Clinic Director of Exercise Matters
Pre and Postnatal
There is so much information out there on the do’s and don’ts during the pre and post natal period that can be confusing and overwhelming. We’re here to bust myths, educate and provide support throughout your motherhood journey and beyond.
What we can help with:
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Pregnancy safe exercise and labor prep
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Postnatal recovery and return to exercise programming
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Diastasis Recti rehab
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Pelvic floor dysfunction and pain
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Urinary incontinence and prolapse
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C-section recovery
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Pelvic girdle pain: sacroiliac joint and pubic symphysis
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Postural concerns and upper back pain from nursing and breastfeeding
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Lower back pain
Diastasis Recti
Abdominal Separation is a natural and normal adaptation of the abdominal wall to accommodate your growing baby. It’s where the Linea Alba (the connective tissue between the two rectus abdominis muscles) elongates and lengths to make room for bub. 100% of women will have some degree of abdominal separation during pregnancy, and it’s often present for a period of time post-birth as tissue healing takes place.
Research shows that day 1 to 8 weeks post birth is the most adaptable time for the abdominal wall - although every woman is different and healing is individualised.
The stats:
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27% of women in the second trimester will have abdominal separation
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66-100% of women in the third trimester will have abdominal separation
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53% of women immediately postpartum will have abdominal separation
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36% of women will have abdominal separation that remains abnormally wide post-birth
The “Normal” Width:
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Pre-pregnancy = 22mm
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During pregnancy = 86mm
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Post birth = 28mm
It’s really important not to fear Diastasis Recti. Rather than trying to prevent it (because we can’t), focusing on diastasis recti therapy can help strengthen the core and support healing. Safe exercise during pregnancy and managing intra-abdominal pressure are key to enhancing tissue quality and function for the best possible postnatal recovery.
For those experiencing ongoing symptoms, diastasis recti therapy can provide guidance on safe movements, strengthening techniques, and strategies to restore core stability.
What to do:
It’s essential to be thoroughly assessed by a women’s health professional to appropriately prescribe individualised exercise best suited to you. Exercise should focus on:
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Restoring breathing patterns that promote a tension free diaphragm
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Ensure core synergy i.e. pelvic floor, abdominals and diaphragm work together as a unit
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Load abdominal wall safely and progressively
Hypermobility and POTS
Hypermobility and POTS tend to go hand in hand and can be managed effectively though exercise.
The hypermobility spectrum can vary from “being bendy”, to excessive hypermobility resulting in pain and dysfunction, significantly impacting quality of life (EDS)
Hypermobility is often objectively noted as increased joint mobility, but it also impacts the cardiovascular system and pelvic floor due to ligament laxity supporting the pelvic organs.
POTS is a condition on it’s own but also a symptom of hypermobility and can present as both cardiac and non cardiac symptoms:
Working with an exercise physiologist will enhance your symptom management through:
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Appropriate pacing of activity
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Muscle strength to reinforce passive joint structures, increasing dynamic joint stability
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Reduce active muscle holding/gripping and associated fatigue
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Improve motor control
Cardiac Symptoms
Light-headedness
Chest discomfort
Shortness of breath
Palpitations
Tachycardia
Fainting
Exercise intolerance
Non Cardiac Symptoms
Headaches
Dizziness
Fatigue
Difficulty falling asleep
Fatigue
Anxiety
Bladder bowel disturbances
Finding Balance Through Movement
No two bodies experience this stage the same way, and that’s why perimenopause exercise and diastasis recti therapy should never be one-size-fits-all. Whether it’s hot flushes that disrupt your day or aches that weren’t there before, the right kind of movement can make a world of difference. Our team takes the time to understand what you’re going through and builds a plan that feels doable and kind to your body. It’s not about pushing harder, it’s about moving smarter, regaining energy, and feeling more in control as your body changes.
Gentle Support for Core Recovery
Your body has done something incredible, and it deserves care, not pressure. If you’re dealing with core weakness or that lingering “gap” feeling post-pregnancy, diastasis recti therapy and perimenopause exercise can help reconnect you with your strength. We focus on gentle, guided movements that restore core stability without overwhelming your system. It’s not about “snapping back,” but about building back safely, with patience and the right support. Whether you’re months or years postpartum, we’ll meet you where you are and help you feel strong from the inside out.
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Where is your Noosaville Exercise Physiology Clinic?If you are in search of an Exercise Physiologist on the Sunshine Coast, you can find our dedicated team at Bushlands Shopping Centre. Turn right at the first roundabout on Beckmans Rd and our Exercise Physiology Clinic is located at Shop 4, 6 Swanbourne Way Noosaville. We are located inside the beautiful Noosa Mind and Body Allied Health Hub. There is plenty of parking (35 car spots). The other shops at the centre include Chada Thai, Noosaville Hair, Liquor Land, Noosaville Bakery and Cafe, and Sunshine and Co Pilates. Exercise Matters Clinic is a very short drive from Noosa and the surrounding suburbs, making it a convenient choice for anyone looking for an Exercise Physiologist on the Sunshine Coast. Book online today or contact us at 5448 3532.
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What does an Exercise Physiologist Do?Accredited Exercise Physiologists (AEP) are university qualified allied health professionals. An Exercise Physiologist specialises in prescribing exercise as a medicine to treat chronic health conditions and injuries. At Exercise Maters, we specalise in treating musculoskeletal and neurological issues. Exercise Matters is the premier Exercise Physiology Clinic on the Sunshine Coast. Exercise Matters is a full service Exercise Physiology clinic dedicated to providing comprehensive care for health needs and injury rehabilitation. Our team of Exercise Physiologists are experts in restoring peak physical function through exercise programmes tailored to meet each individual's needs. Servicing the Noosa and Sunshine Coast region, our Exercise Physiologists will help client understand how exercise can help them reach their goals. As an Exercise Physiologist Clinic in Noosaville, our comprehensive range of treatments includes: Chronic Back Pain: Non-specific lower back pain (chronic or recurrent); Disc Bulges; Degenerative disc disease (DDD); Facet joint syndrome; Sacroiliac joint dysfunction; Spondylolisthesis; Sciatica; Persistent pain post-spinal fusion or laminectomy; Bones: Pain following vertebral fractures; Osteoporosis, Osteopenia. Neurological: Stroke, Parkinson's Disease, Multiple Sclerosis, Functional Neurological Disorder, Muscular Dystrophy and Acquired Brain Injuries. Hip: Hip osteoarthritis, Labral tears, Gluteal tendinopathy, Iliotibial band syndrome (ITBS), Greater trochanteric pain syndrome (GTPS), Trochanteric bursitis, Ischial bursitis; Piriformis syndrome (sciatic nerve compression), Pre and Post hip surgery rehab. Knee: Pre and Post Knee Surgery Rehab, Patellar tendinopathy ("jumper’s knee"), Quadriceps tendinopathy, Knee Osteoarthritis, Chondromalacia patellae; Iliotibial band syndrome (ITBS), Pes anserinus bursitis, Patellofemoral pain syndrome (PFPS or “runner’s knee”), ACL Rehab, Meniscus Rehab. Ankle: Lateral ankle sprains rehab, Achilles tendinopathy, Plantar fasciitis, Shin splints. Shoulder: Pre and Post Shoulder Surgery Rehab, Rotator Cuff tears, Rotator Cuff Tendinopathy, Frozen Shoulder (Adhesive Capsulitis), Shoulder Impingement Syndrome, Labral Tears, AC Joint Dysfunction (Acromioclavicular Joint), Shoulder Joint Osteoarthritis. Thoracic: Postural Imbalances, Thoracic Outlet Syndrome, Thoracic Spine Pain, Facet Joint Dysfunction. Cervical: Cervical Spondylosis (Osteoarthritis); Cervical Radiculopathy, Tension Neck Syndrome, Cervical Stenosis, Muscle Imbalances, Cervical Facet Joint Dysfunction, Cervical Migraine. Women’s Health: Pre- and post-natal care, Pelvic floor dysfunction, Postpartum Recovery, Pre-Menstrual Syndrome (PMS), Perimenopause, Menopause, Polycystic Ovary Syndrome (PCOS), Pelvic Girdle Pain (PGP), Diastasis Recti.
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How to select between a Noosa Physio and Exercise Physiologist?Physio and Exercise Physiologist's are both allied health professionals, and there is often a cross-over in the patients we treat. However, the simplest way to examine the difference is that Physio's are best for treating acute injuries and use hands-on massage as a treatment approach. If you have just injuried yourself, then a Physio is the best health professional to book in with. If you have had an issue lasting longer than 6 weeks, then an Exercise Physiologist is the best health professional to manage the issue.
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Best Massage Therapist in Noosa?As an Exercise Physiology clinic in Noosa, we don't offer massage as a treatment. Instead, we use exercise to treat & provide long-term relief from pain. We get asked daily about the best massage therapist in Noosa and the surrounding suburbs, so here are some we recommend: Felicity Broadbent (Mobile Remedial Massage Therapist) https://www.bodyhealthaustralia.com/ Kimberly Coppola: https://www.whitecoat.com.au/directory/practitioner/remedial-massage-therapist/qld/noosa-heads/ms-kimberley-coppola/149365/940 Liam Walsh https://thrivemindandbody.com.au/ Cache Carpenter https://www.thebodycarpentermassage.com/ Cam Petrie https://kneadamassagenoosa.com.au/#Home