Menopause

Activity Ideas

Doing physical activity during the menopause can have a big impact on how you feel day to day and in the longer term. It is safe and recommended. As hormone levels drop, you might notice changes in your sleep, mood, and bone health and regular physical activity can help with all these symptoms. One important hormone called oestrogen helps keep bones strong and healthy. Levels of the hormone oestrogen fall during the menopause, so your risk of bone problems and fractures goes up. Weight-bearing and muscle strengthening activities such as walking, dancing, yoga, or lifting light weights help keep bones healthy and reduces your risk of fractures later in life. 

During the menopause hot flushes and night sweats can also feel overwhelming. Regular physical activity helps regulate body temperature and reduce the intensity or frequency of these symptoms over time. Many women can also have trouble falling or staying asleep during the menopause. Regular physical activity (especially in the daytime) can help your body wind down more easily and improve sleep quality. The hormonal rollercoaster of menopause can affect your mood but moving more can reduce feelings of anxiety, stress and irritability. Physical activity helps release the feel-good chemicals from your brain, which support emotional wellbeing and reduce anxiety. Weight gain is a common experience during menopause so physical activity also helps with weight management.

Top tip

Movement during the menopause is a great tool for protecting your bones, boosting your mood, and helping you sleep through the night.

Aim for 30 minutes of physical activity a day

• Try and including weight-bearing activities where your feet and legs support your weight like walking, running or dancing.
• Strength work with weights
• Pilates and yoga
• Swimming or aqua aerobic classes