Exercise during menopause

Here’s a frustrating truth about exercise and menopause: the symptoms that exercise could help with are the same ones that keep you from wanting to exercise. You’re exhausted, weight gain turns working out into a chore, and hot flashes make the thought of breaking a sweat even less appealing. If you’ve been having heart palpitations, anything that raises your heart rate feels scary.

But staying inactive makes all of this worse. Over time, avoiding movement can actually increase fatigue, joint pain, mood swings, and heart risks. Regular exercise won’t make every symptom go away, but it can help you manage what you’re experiencing now and keep you healthier in the years ahead. 

Does exercise help menopause?

Yes, regular exercise is one of the most effective things you can do to ease menopause symptoms and protect your long-term health. The good news is that you don’t have to live at the gym or run every day to see results. 

Dr. Sheryl Ross (Dr. Sherry), Chief Medical Officer of Women’s Health at QuickMD, puts it simply:

It’s completely unanimous that there is a long list of benefits from regular exercise. Exercising as little as 30 minutes, 3 days a week can show immediate health benefits.

Benefits of exercise for menopausal symptoms

Exercise is one of the most dependable ways to feel better throughout menopause without medication. It won’t take away all your symptoms, but regular exercise can help you manage and reduce them. 

As Dr. Sherry says,

Regular exercise improves metabolism, breathing, energy, and emotional stability. Exercise makes you feel more confident and helps ease the stress of perimenopause symptoms.

Here’s what exercise can do for your menopausal symptoms:

Fewer hot flashes and night sweats

Hot flashes and night sweats can be a round-the-clock nuisance. Studies show that some women who do aerobic exercise regularly report fewer hot flashes that are less intense. That said, the research shows mixed results, so exercise isn’t guaranteed to eliminate hot flashes. But it often improves sleep and lowers stress, which can make them feel less unbearable, even if they don’t completely go away.

Reduced joint pain and stiffness

Falling estrogen levels can leave your joints feeling creakier and slower to recover. This is partly because estrogen helps protect your cartilage and keep inflammation in check. Strength training fights back by building muscle that supports your joints and reduces everyday aches. Low-impact cardio like walking, cycling, or swimming also helps by improving circulation and keeping joints moving without adding stress.

Stronger bones and reduced fracture risk

When menopause hits, bone density starts dropping faster, which raises your risk of osteoporosis and fractures. Weight-bearing exercise (any activity where you support your body weight against gravity), like walking, elliptical training, gardening, and yoga, helps keep bones strong by telling your body to maintain bone tissue. Resistance training with weights will also help maintain or improve bone mineral density.

Prevent weight gain and metabolic slowdown

If your jeans are feeling a little snug, blame the metabolism shift that happens to every woman during menopause. You’re storing more fat while losing muscle, and that fat is increasingly gathering around your belly. Regular exercise can counter these changes by preserving or building muscle and burning visceral fat. Combine cardio for steady blood sugar and heart health with strength training to keep your metabolism running smoothly.

Improved cardiovascular health

Heart disease risks rise after menopause because of changes in cholesterol, blood pressure, and insulin sensitivity. Aerobic exercise keeps your heart strong and improves circulation and blood pressure. Adding strength training also helps by improving insulin sensitivity (lowering diabetes risk) and reducing belly fat, which is closely tied to heart disease. 

Improved mood and reduced brain fog 

Anxiety, mood swings, and brain fog are a troublesome trio many menopausal women struggle with. Exercise boosts feel-good endorphins and lowers stress hormones, both of which improve sleep. Better sleep plus lower stress equals steadier moods and clearer thinking. Even light, consistent movement tends to improve energy levels and overall quality of life. 

The best exercises for perimenopausal and menopausal women

A balanced exercise routine will give you the best results, but listen to your body and avoid anything that aggravates existing pain or injuries. Here are the best types of exercises to include in your plan:

• Aerobic and cardio-boosting exercises: Get your heart rate up and keep it elevated for at least 10 minutes at a time when you’re just starting out.
  • Brisk walks, cycling, swimming
  • Low-impact classes like dancing, elliptical, and Zumba
• Strength and resistance training: Target different major muscle groups to preserve muscle, bone, and metabolic health.
  • Free weights, machines, and resistance bands
  • Use your body weight for squats, wall push-ups, and planking
• Mind-body exercises: Maintain flexibility and balance while managing stress with joint-friendly exercise.
  • Yoga, pilates, and tai chi
• High-intensity options (if cleared by your provider): If you’re ready for more intensity, you can add short bursts of high-intensity interval training (HIIT) to your workout routine.
  • Interval walking, cycling intervals
  • Jump rope, jumping jacks, stair sprints
    

If you’re new to exercise, start slowly and set small goals to build momentum without overwhelming yourself. Dr. Sherry says getting into a regular routine is the best strategy. Focus on consistency over intensity and don’t worry about perfection. Here’s what a realistic week might look like:

• 5 or 6 days of aerobic exercise for 25–30 minutes with a goal of 150 minutes per week. 
• 2 to 3 days a week of strength training with weights, resistance bands, or weight-bearing exercises.
• Most days, 5–10 minutes of mind-body work with stretching, balance exercises, yoga, or tai chi. 
• HIIT once or twice a week followed by a day of recovery.

Are there any exercises to avoid during menopause?

The short answer: it depends on your overall health and fitness level. As long as you’re taking it easy and listening to your body, most of the exercises we talked about should work fine. Just keep these few things in mind:

High-impact exercises

High-impact exercises like running on concrete or jumping can be harder on your bones and joints during or after menopause when they’re more vulnerable. If these activities cause pain or discomfort, dial it back or switch to a lower-impact option like walking, cycling, or swimming.

Listen to your body

Pay attention to any exercises that aggravate old injuries or cause new pain. Don’t push through pain during a workout. Your body is trying to tell you something, so stop or make adjustments.

Heart conditions and other health concerns

Talk to your provider first if you have certain heart conditions like uncontrolled heart rhythm issues, a recent heart attack, or severe heart failure. In most cases, women can exercise safely during menopause. Still, it’s smart to check in with your doctor before starting a new exercise routine, especially if you have health concerns or haven’t been active in a while. They can help you figure out what’s safe for your specific situation.

What if exercise doesn’t help with your menopausal symptoms?

If exercise isn’t working for you or if you can’t exercise regularly, you have other options:

• Gentle daily movement: Even if you can’t exercise, light movements like short walks or chair exercises can help improve stiffness, circulation, and mood.
• Meditation and relaxation techniques: Deep breathing, guided meditation, mindfulness, and progressive muscle relaxation can help ease stress and anxiety that worsen during menopause.
• Eating a balanced diet: Focus on whole foods, leafy greens, healthy fats, and lean proteins to support heart health, weight management, and energy levels. Limiting sugars, processed foods, and excess alcohol may also help with hot flashes and mood swings.
• Vitamins and supplements: Some women find relief with supplements like calcium, vitamin D, and soy isoflavones. Always check with your provider before starting anything new. 
  

Talk with your doctor about menopause hormone therapy (MHT) if lifestyle changes aren’t enough. For most women, MHT is a safe and effective treatment for menopause symptoms, including hot flashes, night sweats, and mood swings. It works by stabilizing your estrogen and progesterone levels, the same hormones causing your symptoms when they fluctuate. Like any medication, MHT can have risks and side effects. Your doctor can help you decide if the benefits outweigh the risks. They’ll consider your personal and family medical history, your age, and what type of therapy might work best.

Want to learn if menopause hormone therapy is right for you?

Exercise is a great tool for feeling good and staying healthy, especially during menopause. But if you’re still dealing with hot flashes, mood swings, or other symptoms that are disrupting your life, menopause hormone therapy might be your next step. 

Here at QuickMD, we understand that perimenopause and menopause can feel like one roller coaster ride after another. We’re here to help you through this stage of life.