If you’re going through perimenopause or menopause, you may have noticed changes in your energy levels, mood, sleep, or weight — and it can sometimes feel like your body isn’t responding the way it used to. This is completely normal, and it’s something many women experience during this stage of life.
Research consistently shows that regular physical activity can help reduce many of the common symptoms of menopause. Staying active supports hormone regulation, bone strength, heart health, and mental wellbeing — all areas that can be affected by hormonal changes. It’s also one of the most effective ways to improve sleep, manage stress, and maintain a healthy weight as we age.
You don’t need to spend hours exercising to feel the benefits. Even small amounts of movement, done regularly, can make a real difference. The key is finding activities you enjoy and can fit into your daily routine — whether that’s walking, strength training, swimming, or gentle exercise at home.
Physical activity isn’t about “pushing through” menopause — it’s about supporting your body with evidence-based movement that helps you feel stronger, healthier, and more confident during this transition.
Exercise can reduce the frequency and intensity of hot flushes and help manage mood swings, anxiety, and low mood caused by hormonal changes.
Metabolism slows during menopause, making weight gain more likely. Staying active helps burn calories, maintain a healthy weight, and reduce the risk of heart disease and diabetes.
Lower oestrogen levels can weaken bones. Weight-bearing exercise such as walking or strength training helps maintain bone density and lowers the risk of osteoporosis.
Menopause increases the risk of heart disease. Regular exercise lowers blood pressure, improves cholesterol levels, and keeps your heart strong.
Many women struggle with sleep during menopause. Physical activity helps you fall asleep faster and enjoy deeper, better-quality sleep.
Exercise releases endorphins, which help lift mood, reduce stress, and improve emotional wellbeing.
Regular movement improves memory, focus, and concentration, helping to combat brain fog and forgetfulness.
Staying active helps you feel stronger, more confident, and more in control of your body during a time of change.
An active lifestyle during menopause reduces the risk of chronic diseases and helps you stay healthy as you age.
Menopause affects anyone who has periods, usually between the ages of 45 and 55 but it can happen earlier. It is when your periods stop due to lower hormone levels.
Perimenopause is when you have symptoms of menopause but your periods have not stopped.
Women going through perimenopause and menopause should try and do a variety of exercise, including aerobic exercise and strength training. Some women find it useful to incorporate mind-body exercise such as yoga or Tai-chi which as well as supporting strength and flexibility can support symptoms such as anxiety and difficulty sleeping.
Examples: Walking, cycling, swimming, dancing
Benefits: Improves heart health, helps with weight control, boosts mood
Aim for: 150 minutes per week of moderate activity
Examples: Weights, resistance bands, bodyweight exercises
Benefits: Builds muscle, protects bones, boosts metabolism
Aim for: 2–3 sessions per week
Examples: Yoga, Pilates, stretching
Benefits: Reduces stiffness, improves balance, eases joint pain
Aim for: A little most days
Examples: Kegels
Benefits: Helps bladder control and pelvic strength
Aim for: Daily practice
Examples: Tai Chi, mindfulness, gentle yoga
Benefits: Reduces stress, improves sleep, supports emotional wellbeing
Aim for: As often as feels helpful
Listen to Chris the Mindset Coach as he chats to Angie a menopause champion for her employer and community about her own expeiences of menopause and how women can find support.
This series of workouts from Joe Wicks is designed to build strength, stability and boost your mood – and it aims to support you during the perimenopausal and menopausal stages of life.
Find further support to help with perimenopause and menopause including local programmes by following the links below.
Everyone Lincolnshire run a menopause programme for for anyone struggling with your menopause.
The 5 week programme runs in various locations across Lincolnshire throughout the year.
Join Chris the Mindset Coach for this class specifically designed to support women who are experiencing symptoms of peri and menopause through functional strength and conditioning.
The class takes place on Mondays from 18:30 to 19:30 at West Lindsey Leisure Centre
Connect to Support’s Menopause pages contain information about symptoms of perimenopause and menopause and signposting to local and national support.
While menopause can be challenging, regular exercise is one of the best ways to manage its symptoms. Read the stories of two Lincolnshire women, Karen and Caron, whose personal experiences prove just how powerful movement can be.
