Menopause and Movement: Exercise as a Lifeline for Strength, Stability and Symptom Relief

Redefining Midlife with Strength and Support

Hot flushes. Mood swings. Weight gain. Sleep loss. You’re told it’s just menopause—but it feels like everything is changing. Fast.

At Exercise Matters, we help women navigate menopause with strength, science, and support. This blog explores how targeted exercise can manage symptoms, improve bone and muscle health, and help you feel like yourself again.

What Happens During Menopause?

Menopause marks the end of menstrual cycles, typically occurring between ages 45–55. It is defined by 12 months without a period and is preceded by perimenopause—a transition that can last several years.

Hormonal Changes:

• Decline in oestrogen and progesterone

• Increased cortisol sensitivity

• Insulin resistance and weight gain

• Decrease in bone density and lean muscle mass

  
  

Common Symptoms:

• Hot flushes and night sweats

• Mood changes or anxiety

• Fatigue or poor sleep

• Joint pain or muscle aches

• Central weight gain

  
  

Evidence: Women can lose up to 10% of bone mass in the first five years after menopause (Raisz, 2005). Muscle strength and metabolic rate also decline without intervention.

Why Exercise Is Essential in Menopause

1. Builds Bone Density

Weight-bearing and resistance training stimulate osteoblast activity, helping reduce fracture risk.

2. Preserves Muscle Mass and Metabolism

Muscle tissue helps manage glucose, supports weight maintenance, and improves functional independence.

3. Improves Mood and Mental Clarity

Exercise promotes endorphin release, reduces anxiety, and supports cognitive function.

4. Supports Cardiovascular Health

Oestrogen’s protective effect on the heart declines post-menopause—exercise fills the gap.

The Best Types of Exercise for Menopause

1. Resistance Training (2–3x/week)

• Squats, lunges, deadlifts

• Upper body strength: rows, presses

• Using weights or resistance bands

2. Weight-Bearing Cardio (3–5x/week)

• Brisk walking, hiking, stair climbing

• Low-impact jogging or dancing

• Boosts bone health and supports mood regulation

3. Mobility and Core Control (2–3x/week)

• Pilates, yoga, or stability exercises

• Supports posture, reduces joint pain, and enhances body confidence

4. Balance and Neuromotor Training

• Single-leg balance, agility drills, dual-task training

• Reduces fall risk and enhances coordination

Case Study: Anna, 52, Menopausal Fatigue and Weight Gain

Anna came to Exercise Matters struggling with energy, sleep, and a 7kg weight gain. She began a tailored program:

• Strength sessions 2x/week

• 20-minute daily walks

• Sleep and stress education

After 12 weeks:

• Weight stable with improved body composition

• Hot flushes reduced in intensity

• Sleep improved and energy levels returned

Frequently Asked Questions

1. Can exercise reduce hot flushes?

Yes - especially aerobic exercise. While not a cure, regular physical activity can reduce the frequency and intensity of vasomotor symptoms.

2. Is strength training safe during menopause?

Absolutely. It’s one of the best tools to combat bone and muscle loss and must be tailored to your current capacity.

3. How much should I exercise each week?

Aim for:

• 150+ minutes of moderate aerobic activity

• 2+ strength sessions

• Include balance and mobility training

4. Will I lose weight from exercise alone?

Exercise improves body composition and metabolism. For weight loss, it should be combined with dietary and lifestyle support.

5. What if I’ve never exercised before?

It’s never too late. Our clinicians guide you through gentle progressions and support you every step of the way.

Take Back Control with Purposeful Movement

Menopause may be inevitable—but suffering through it isn’t. With the right exercise strategy, you can feel stronger, clearer, and more like you again.

📞 Book a Menopause Consult: (07) 5448 3532 🌐 www.exercisematters.healthcare

References:

• Raisz LG. (2005). Pathogenesis of osteoporosis: concepts, conflicts, and prospects. J Clin Invest.

• Greendale GA et al. (2009). Bone loss and physical activity in menopausal women. Menopause.

• Chien K et al. (2021). Exercise for menopausal health: a systematic review. J Midlife Health.