How exercise can combat Menopause

A daily exercise routine can reduce the impact of symptoms caused by menopause and could add years to your life.

Couple walking

Every woman experiences menopause differently. For some, the symptoms are mild and pass quickly. For others, it’s an explosion of hot flushes, night sweats and mood swings. However, simple adaptations to your lifestyle will help cope with the body’s changes during menopause.

Regular exercise is an excellent way to stave off weight gain and loss of muscle mass; two frequent symptoms of menopause.  Most healthy women should aim for at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous aerobic activity a week.

So what type of exercise is best?

Aerobic activity that makes use of large muscle groups and keeps the heart rate up is best. As there are such a variety of cardio exercises, there is sure to be something for all levels of fitness – with almost all cardiovascular activity providing relief from symptoms. For example cardio exercises such as walking, jogging, biking, swimming and Pilates are great for improving muscle strength and are easy to incorporate into daily life.

Because osteoporosis risk escalates following menopause, as oestrogen is needed to help layer the bone, strength training is vital. Strength training exercises will help to build bone and muscle strength, burn body fat, and gear up your metabolism.  At home, opt for dumbbells and resistance tubing. In the gym, choose weight machines or free weights. Select a level that challenges your muscles but that isn’t putting too much strain on joints.

Just a brisk walk or work-out can add extra years to your life and scientists have discovered that a 20-25 minute walk every day can help prevent you from dying prematurely so, next time you’ve run out of milk, walk to the local shop.

How to approach your diet

Expert nutritionist Layne Norton explains: “As we age, too many people in their later years take a haphazard approach to their diet.  If they want to lose weight, they keep eating the same things in the same balance, but simply cut serving size.” Layne explains that this is far from ideal and suggests a balanced dietary routine to accompany regular exercise. This will limit the impact of menopausal symptoms and lead to weight loss, improving your mood and body confidence.

For more information about using exercise as a tool for treating menopause symptoms visit

Last modified: June 10, 2021

Written by 11:21 am Women's Health