Women are natural born shape-shifters, meeting completely new versions of ourselves through every milestone birthday and rite of passage. With that, menopause marks a uniquely powerful transition in a woman’s life. It’s a phase of transformation and renewal, ushering you into a new archetype of feminine expression. But alongside the wisening comes an unavoidable shift in hormones that impacts your mental health, energy levels, and relationship with exercise.
For perimenopausal, menopausal, and post-menopausal women, staying active can make all the difference in your sense of vitality. However, exercise is a tougher ask when your energy levels fluctuate. But as your inner body changes, so should the way you move your outer body. The workouts that once left you feeling strong may now feel draining. As recovery takes longer and motivation decreases, your body may be asking you for a shift in your exercise regimen. Something more intuitive, supportive and balanced.
The key is not to stop moving; it’s to move in ways that honor where and who you are now. Alongside supplements like MENO Menopause Relief Capsules, made to alleviate the discomfort of menopausal symptoms, exercise can replenish your energy and make your body your partner again.* Here’s the menopausal woman’s guide to staying strong and supported through movement during menopause.
Why Movement is Important for Menopausal Women
During menopause, declining estrogen and progesterone reconfigure nearly every system in your body. You might experience everything from hot flashes and mood swings to sleep issues and lowered libido.1 It can be a lot on your mind, body, and spirit equally, though one of the most powerful tools for navigating these shifts is regular, intentional movement.
This is especially true when combating the forsaken menopause belly, the common phenomenon of fat accumulation around the midsection. Menopause weight loss is a feat in particular due to a decline in estrogen, which directly impacts fat distribution and metabolism.2
Here’s a more detailed dive into the benefits of movement for menopausal women.
Benefits of Movement
Supports Hormonal Health
Movement helps regulate the endocrine system, promoting better balance between stress and reproductive hormones.3 It also reduces the stress hormone cortisol, which can spike during menopause and contribute to menopause belly and mood swings. With movement releasing "feel-good" hormones like endorphins, you’ve naturally counteracted the effects of stress hormones and strengthened your body’s resilience.
Strengthens Bones and Prevents Osteoporosis
Joint pain is a common menopausal side effect.4 As estrogen levels drop, your bones naturally lose density, increasing the risk of fractures. Weight-bearing and resistance exercises help build and maintain bone strength, reducing your risk of osteoporosis.5
Boosts Cardiovascular Health
Estrogen plays a fundamental role in protecting your heart.6 As it decreases, your risk of high blood pressure, high cholesterol and heart disease rises. This is why cardio-focused movement like walking, dancing, or cycling is imperative, as it keeps your heart strong and your blood flowing.
Enhances Mood and Mental Clarity
Nothing clears your mind and gives you some joy to coast on like movement. Exercise triggers the release of endorphins and serotonin, your natural mood-boosters. This can help combat heavy menopausal symptoms like anxiety, irritability, and brain fog. Exercise also helps build new brain cells and reinforce connections by improving blood flow to the brain, which means clearer thinking and better cognition.7
Preserves Muscle and Metabolism
Muscle mass naturally declines with age, which can slow your metabolism. Strength training helps counteract this, maintaining energy and function. While many women are intimidated by the idea of heavy lifting, even light resistance can make a major impact.8
Supports Better Sleep
Many menopausal women struggle with insomnia.9 Movement, especially towards the start of your day, regulates your circadian rhythm, reduces night sweats, and gives you a deeper, more restful sleep.
A Menopause Workout Guide: 7 Ways to Stay Active
Don’t work against your body. Staying active doesn't have to mean pushing yourself through high-intensity workouts or long gym sessions. This stage of womanhood is about tuning in, moving smarter, and prioritizing activities that nourish both body and spirit.
For those seeking guidance, here are seven movement practices that are supportive, sustainable, and totally menopause-friendly:
Walking
One of the most accessible and effective forms of movement is walking. It’s gentle on joints, easy to integrate into your routine, and excellent for both heart health and mood. Whether it’s a morning stroll, walk after lunch, or evening wind-down to admire the sunset, a regular walking routine helps you stay mobile and energized. Walking with a friend or family member can make the experience all the more meaningful.
Strength Training
Building and maintaining muscle is key before, during and after menopause. Lifting weights, using resistance bands, or even doing bodyweight exercises like squats and push-ups can do wonders for your posture, balance, and metabolism. What’s most important to note is that it doesn’t have to be heavy; consistency matters much more than intensity.
Yoga
Yoga is a beautiful way to balance both your body and mind. The practice supports joint mobility, reduces stress, calms the nervous system, and can even help regulate those pesky hot flashes. Styles like gentle Hatha, restorative, or yin yoga are especially supportive during menopause. You may even benefit from incorporating yoga into your wind-down routine, helping to improve sleep and soothe restlessness.
Pilates
Pilates helps to build deep core strength, stability, and support the spine and pelvic floor. These are all common areas of weakness during menopause. It’s especially helpful for posture and joint alignment, which can also shift as the body changes. If the carriages you see in Pilates studios seem intimidating, start off more comfortably with beginner-friendly mat classes or online videos with simple, effective sequences.
Dancing
Every woman needs dance in her fitness routine, no matter what her age or ability. Movement should be fun and dance is not only great cardio; it’s also a joyful, creative release that reinforces your self-worth. Joining a dance class is a beautiful communal experience, though it’s an accessible enough activity to do from the comfort of your own home, too. Find the nearest mirror and spend 30 minutes freely moving to your favorite playlist.
Aqua Fitness
Water workouts are incredibly joint-friendly and soothing. They provide full-body resistance with minimal impact, making them ideal if you’re dealing with menopausal joint pain, stiffness, or heat sensitivity. Challenge yourself to try water walking, aqua aerobics, or lap swimming for 30 minutes a few times a week.
Stretching and Mobility Work
There’s no better way to start your day than with some intentional stretching. This daily commitment increases flexibility, relieves stiffness, and improves circulation, especially helpful for those experiencing joint discomfort. Simple stretches can also ease tension in the lower back, hips, and shoulders.
The Bottom Line
Your body is your forever home. As it changes, so should the way you tend to it. Going through menopause doesn’t mean abandoning the movement that keeps you feeling strong and vibrant; it’s about adjusting accordingly with compassion and adaptability.
