The Benefits of Exercise for Perimenopausal and Menopausal Women

The Benefits of Exercise for Perimenopausal and Menopausal Women: A Holistic Approach to Well-Being

As we enter the perimenopausal and menopausal stages of life, we often experience a range of physical and emotional changes, from hot flushes and sleep disturbances to mood swings and weight gain. These transitions can be really challenging for many, but regular exercise—particularly strength training and cardiovascular activities—can be a powerful tool in managing symptoms and improving overall well-being.

At The Stables many of our members are at, or nearing this stage of their lives. Our goal is to provide a safe and friendly space to support them through their journey. Our classes combine strength training and cardiovascular fitness to provide all of the benefits discussed below. So keep reading to find out more!

In this post, we'll explore the benefits of exercise for perimenopausal and menopausal women, highlighting how different types of physical activity can ease symptoms and promote both physical and mental health.

1. Physical Benefits: Managing Symptoms and Enhancing Health

Weight Management and Metabolism

One common concern for perimenopausal and menopausal women is weight gain, particularly around the abdomen. Hormonal changes, including lower estrogen levels, can slow metabolism and increase fat storage. However, regular exercise, particularly strength training, helps build lean muscle mass, which can offset the decline in metabolism. The more muscle mass you have, the more efficiently your body burns calories, even at rest.

Bone Health and Osteoporosis Prevention

During menopause, the loss of estrogen can lead to a decrease in bone density, increasing the risk of osteoporosis. Strength training, in particular, is key to maintaining bone health. Weight-bearing exercises like squats, lunges, and lifting weights place stress on the bones, which stimulates bone growth and strengthens them. Cardiovascular activities such as walking, running, or dancing also have bone-preserving benefits when done regularly.

Cardiovascular Health

As women age, the risk of cardiovascular disease increases due to lower estrogen levels. Engaging in regular cardiovascular exercise, such as brisk walking, cycling, or swimming, helps improve heart health by lowering blood pressure, improving cholesterol levels, and increasing circulation. Cardiovascular exercise also helps maintain a healthy weight, reducing the risk of heart disease and diabetes, two conditions that become more prevalent during menopause.

Improved Sleep

Perimenopausal and menopausal women often struggle with sleep disturbances, which can be linked to night sweats, hot flushes, and hormonal imbalances. Regular exercise has been shown to improve sleep quality, helping women fall asleep faster and stay asleep longer. This is particularly true for moderate aerobic exercises, like walking or swimming, which help regulate the body’s circadian rhythm and improve overall sleep patterns. 

Joint and Muscle Health

As women age, they may experience joint stiffness and muscle aches. Strength training helps maintain muscle tone, supports joint function, and reduces the risk of injury by improving balance and coordination. Low-impact activities like yoga or swimming can also alleviate joint pain and increase flexibility, making everyday movements more comfortable.

2. Mental and Emotional Benefits: Enhancing Mood and Reducing Stress

Mood Stability and Stress Reduction

Menopause often brings emotional challenges, such as mood swings, anxiety, and even depression, due to hormonal fluctuations. Exercise is a natural mood stabiliser, as it releases endorphins, the body’s feel-good hormones. Cardiovascular activities like running, cycling, and aerobic classes are particularly effective at boosting endorphin levels, leaving women feeling happier and more energised.

Strength training can also provide a sense of empowerment and accomplishment, which can enhance self-esteem and body confidence—two things that may be impacted by the physical changes of menopause. Additionally, engaging in regular exercise can act as a stress reliever, reducing cortisol levels and helping women manage the emotional toll that this life stage may bring.

Combating Anxiety and Depression

Menopause-related anxiety and depression can be debilitating, but exercise offers a non-pharmaceutical way to manage these symptoms. Studies have shown that regular physical activity can be as effective as medication in reducing symptoms of mild to moderate depression. Strength training, in particular, has been associated with improved mental health, as the physical exertion and focus required can be meditative, allowing the mind to de-stress.

Cognitive Function and Brain Health

Hormonal changes during menopause can also lead to brain fog, memory issues, and difficulty concentrating. Cardiovascular exercise, which increases blood flow to the brain, can help improve cognitive function, enhance memory, and even reduce the risk of dementia in later life. Regular physical activity encourages the release of neuro-protective proteins and promotes the growth of new brain cells, which can help counteract the cognitive decline associated with aging.

3. The Power of Strength Training: Why Lifting Weights Matters

While cardiovascular exercise often gets the spotlight, strength training is particularly beneficial for perimenopausal and menopausal women. Lifting weights, using resistance bands, or engaging in bodyweight exercises helps maintain muscle mass, which naturally declines with age. By preserving muscle, strength training improves metabolism, promotes fat loss, and helps maintain a toned physique.

Strength training also has a direct impact on bone density, making it a critical part of preventing osteoporosis. Studies show that women who engage in regular resistance training have stronger bones and are less likely to experience fractures as they age. Additionally, strength training improves posture, which can reduce back pain and improve overall mobility.

4. The Importance of Consistency: Making Exercise a Lifelong Habit

It’s important to remember that the benefits of exercise—whether strength training or cardiovascular—are cumulative and require consistency. For perimenopausal and menopausal women, incorporating regular physical activity into daily life can ease the transition into this new life stage and provide a foundation for long-term health and vitality.

Starting with simple goals, such as three strength training sessions and three cardiovascular sessions per week, can lead to meaningful improvements. If six training sessions seems like a lot to add into your weekly routine then functional fitness classes are a great way to combine the two! It’s also important to listen to your body, choosing exercises that feel good and adapting as needed to accommodate any physical limitations or discomforts.

Embrace Exercise for a Healthier, Happier Menopause

Exercise is such a powerful tool for managing the physical and emotional challenges of perimenopause and menopause. Whether through strength training, cardiovascular exercise, or a combination of both, regular physical activity can improve bone health, support weight management, boost mood, and enhance cognitive function. By making exercise a consistent part of life, women can navigate the changes of menopause with strength, confidence, and resilience.

Now is the perfect time to embrace the many benefits of exercise, ensuring that this stage of life is not just about managing symptoms, but about thriving and feeling your best.