How Exercise Can Support You Through Menopause
Did you know that women aged 45-60 should be doing heavy strength training, high-intensity interval training (HIIT), and even jump training to support their health? If you’re in this age group and not yet incorporating these exercises, now is the perfect time to start!
Understanding Menopause and Its Impact
Women in their early 40s enter perimenopause, the first stage of the menopause transition. This journey includes perimenopause, menopause, and post-menopause, each bringing fluctuations and eventual declines in estrogen and progesterone.
These hormones influence everything from bones and muscles to the brain and gut.
While some women glide through menopause with minimal symptoms, most experience changes such as:
✅ Mood swings
✅ Weight gain
✅ Memory issues
✅ Hot flashes
✅ Joint and muscle pain
✅ Sleep disturbances
The good news is-that studies have shown that regular exercise can help!
Why is Exercise Essential for Menopausal Health?
Science continues to show that maintaining an active lifestyle can reduce the severity of menopausal symptoms and support long-term health during hormonal changes. In fact, research highlights that the right type of exercise can:
💪 Counteract muscle loss – Strength training helps preserve and build lean muscle.
🦴 Support bone density – Weight-bearing exercises strengthen bones, reducing osteoporosis risk.
❤️ Improve heart health – Aerobic workouts boost cardiovascular function and circulation.
🔥 Regulate hormones – Exercise can ease hot flashes, night sweats, stress, and mood swings.
⚖️ Help with weight management – It enhances metabolic function and reduces stubborn fat gain.
😴 Promote better sleep – Regular movement supports deeper, more restful sleep.
🎯 Enhance overall well-being – Exercise has been linked to a better quality of life throughout menopause.
What Exercises Work Best?
Women going through the menopause transition benefit most from specific exercises that target key areas affected by hormonal changes:
➡️ Strength Training (Heavy resistance exercises) – Helps prevent muscle loss and supports bone health.
➡️ High-Intensity Interval Training (HIIT) – Boosts metabolism, enhances cardiovascular health, and burns fat efficiently.
➡️ Jump Training (Plyometrics) – Strengthens bones and improves muscle power.
➡️ Low-impact cardio (Walking, cycling, swimming) – Improves heart health and mood stability.
➡️ Flexibility & Balance Work (Yoga, Pilates) – Reduces joint stiffness and improves mobility.
Making It Work for You
Exercising during menopause may not look like your pre-menopause routine. It’s important to listen to your body and adjust your approach with guidance from health professionals.
And remember: even just 15 minutes of movement per day can make a big difference!
If you’d like to tailor your fitness plan to meet your current needs, Phase 1 can help you develop a sustainable, effective exercise routine designed just for you.
👉 Are you getting the right kind of exercise? If not, now’s the time to start! Contact us …..
To support you on your menopause journey, we've partnered with PsyFlex.com.au and Dr. Natasha Lazareski to offer free menopause well-being education and exclusive life coaching discounts for all our members.
For more information or to connect with Dr. Natasha, feel free to reach out at natasha@psyflex.com.au.
