Menopause is a time of change, and while some shifts can feel unpredictable, movement is something you can use to help you to feel healthy and strong. The goal isn’t about pushing yourself to the limit, instead, it’s about supporting your body in a way that feels good and keeps you moving with confidence.
3 Ways exercise can make a real difference during menopause
Weight management and feeling strong
If you’ve noticed weight settling in new places, you’re not alone. Hormonal changes can slow metabolism and lead to weight gain, especially around the midsection. The good news? Regular movement helps keep things balanced to support muscle tone, improve energy levels, and help you feel comfortable and capable.
Mental health and stress relief
Mood swings? Anxiety? Restless nights? Hormones have a way of stirring things up, but movement can help smooth things out. Exercise releases endorphins (a.k.a. your body’s natural “feel-good” chemicals) which help lift your mood, ease stress, and improve sleep. Even a short walk or gentle stretch can make a difference in how you feel.
Bone health and staying strong for the future
Estrogen plays a big role in keeping bones strong, and as levels drop, bone density can decline, raising the risk of osteoporosis. Weight-bearing exercises (anything that makes your bones and muscles work against gravity) help reinforce bone strength, reduce the risk of fractures, and keep you steady on your feet. The small things you do today can have a big impact on your mobility and independence later on.
Menopause may bring changes, but exercise is a tool that helps you adapt, thrive, and move forward with confidence.
And the best part? You don’t have to go all-out at the gym. Simple, mindful movement at home can be just as powerful.
5 Gentle exercises for menopause to try at home
There’s no “right” way to exercise during menopause—what matters most is finding movement that feels good for you. Whether it’s a morning walk, a few minutes of stretching, or strengthening exercises at home, every bit counts.
If you’re looking for easy, effective ways to move your body, here are some great exercises to start with:
1. Walking
Walking is a simple, low-impact way to improve cardiovascular health, boost circulation, and support bone strength. It also enhances memory, sleep, mood, and stress levels.
How to do it:
- Wear comfortable shoes with appropriate arch support.
- Warm up before and cool down afterward with gentle stretches and mobility
- Set small goals and track your progress—it could be as simple as a 10-minute walk a few times a week to start with.
- Try walking with a friend or listening to a podcast.
- Try different routes or walking paces to keep things interesting.
2. Sit-to-stand squats
This exercise strengthens your legs and core, improves balance, and supports mobility, which will help with everyday movements like getting up from a chair or climbing stairs.
How to do it:
- Sit on a sturdy chair with your feet flat on the floor.
- Stand up fully, then slowly lower yourself back down.
- Repeat 10–15 times, aiming for smooth and controlled movements.
3. Wall push ups
Wall push ups are a great way to build upper body and core strength.
How to do it:
- Stand facing a wall and place your hands shoulder-width apart.
- Slowly lower your chest towards the wall, then push back up.
- Keep your movements controlled and aim for 10–12 repetitions.
4. Heel raises
Heel raises strengthen the calves and improve balance, which are both key for reducing fall risks and maintaining mobility.
How to do it:
- Stand behind a chair for support.
- Lift both heels off the ground, balancing on your toes, then slowly lower down.
- To challenge yourself, try lifting one foot at a time.
5. Gentle yoga poses
Yoga is great for flexibility, stress relief, and mindfulness.
Try:
- Child’s pose (gently stretches the back and hips)
- Cat-cow stretch (improves spine flexibility and relieves tension)
- Seated forward bend (stretches the hamstrings and promotes relaxation)
Hold each pose for 20–30 seconds while focusing on deep, steady breathing.
Other great forms of exercises for menopause
Looking for variety? Here are some other movement options that support menopause health:
- Moderate-intensity weight-bearing exercises (e.g., light jogging, brisk walking, dancing) to maintain bone strength.
- Pilates and stretching routines to support core strength, posture, and flexibility. Did you know we host physio-led Pilates classes at our clinic?
Exercises to approach with caution
Movement is key and our goal is to help you stay active in a way that works for your body. If you’ve been doing high-impact workouts, you may be able to continue with the right approach. And if you’re looking to try something new, we can support you in building strength and confidence over time.
High-impact activities like HIIT, jumping, or heavy lifting aren’t necessarily off-limits, but they should be approached with care. Everybody is different, and it’s important to start gradually, listen to how your body responds, and adjust as needed. Whether that means modifying movements, building strength over time, or seeking professional guidance, we’re here to help you move safely and confidently.
Need a personalised menopause exercise plan? We’re here to help
Every woman’s menopause journey is different. What works for one person might not feel right for another. If you’re unsure where to start, dealing with joint pain, or just want a plan that’s tailored to your needs, we’re here to support you.
At North West Healthy Women, our women’s health physios can help you build a movement routine that feels good, fits your lifestyle, and supports your body through every stage of menopause.
