Menopause and Physical Activity: Why Movement Matters
World Menopause Day in 2025 is on October 18, 2025. This annual event, organised by the International Menopause Society, aims to raise awareness about menopause and the various support options available to improve health and well-being for women.
The menopause is a natural stage of life, but the changes it brings can feel anything but easy. Hot flushes, sleep disturbance, weight changes, and joint aches are just some of the symptoms women experience. One of the most powerful tools to support health and wellbeing during this time is physical activity, and physiotherapy can help make it safe, effective, and sustainable.
Why the Menopause Affects the Body
During the menopause, levels of oestrogen and progesterone decline, which can lead to:
Bone changes → increased risk of osteoporosis
Muscle loss → gradual reduction in strength and metabolism
Joint stiffness → especially shoulders, hips, and knees
Changes in fat distribution → often more around the abdomen
Mood and energy shifts → fatigue, anxiety, or low mood
While these changes are normal, they don’t mean you have to slow down. In fact, staying active is one of the best ways to counteract them.
Benefits of Physical Activity During Menopause
Stronger Bones
Weight-bearing and resistance exercises stimulate bone density, helping prevent osteoporosis.
Muscle Strength & Joint Health
Strength training maintains lean muscle, supports joints, and reduces stiffness.
Heart Health
Aerobic exercise (like brisk walking, cycling, or swimming) supports cardiovascular fitness at a stage when heart disease risk increases.Weight Management
Regular activity boosts metabolism and helps manage body composition changes.Mood & Sleep
Exercise reduces stress, eases anxiety, and improves sleep quality.
Balance & Falls Prevention
Core stability, yoga, and balance exercises reduce fall risk and maintain independence long-term.
How Physiotherapy Can Help
Physiotherapists can guide women through safe, tailored programmes that suit their fitness level, symptoms, and goals. Support may include:
Individualised exercise plans – focusing on strength, balance, and cardiovascular health.
Pelvic floor training – addressing bladder changes and supporting core function.
Joint care strategies – managing conditions such as frozen shoulder or knee pain that may flare during this stage.
Motivation and progression – keeping activity achievable and enjoyable.
Practical Tips to Get Started
Aim for 150 minutes of moderate aerobic activity each week (e.g. walking, cycling, swimming).
Include 2–3 strength training sessions targeting major muscle groups.
Add mobility, stretching, and balance work (e.g. yoga, Pilates, tai chi).
Start gradually if you’re new to exercise — even 10-minute bouts of activity add up.
Listen to your body, and seek professional guidance if pain or stiffness is holding you back.
Final Thoughts
The menopause can feel like a time of change and challenge, but it’s also an opportunity to invest in your long-term health. Physical activity is one of the most effective, natural ways to ease symptoms, protect your body, and improve your quality of life. With the right support, you can stay active, strong, and confident through menopause and beyond.
Women’s Health Clinic
The significant hormonal changes that occur in the body during Menopause can cause profound changes in a women’s health and lead to some miserable side effects.