How (and why) to exercise during menopause: 10 tips and practices
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Curious if exercise can help with menopause? Studies say yes. Explore the dos and don'ts you should keep in mind, and 10 tips for exercising during menopause.
Menopause is a natural—and frustrating—part of life, and it tends to come with a variety of symptoms that can make day-to-day life tough (and sometimes unbearable). We’re just calling it like it is. Symptoms like hot flashes, mood swings, night sweats, weight gain, and even trouble sleeping are just a few of the common things people going through menopause have to worry about — not to mention feeling overwhelmed by it all.
It’s totally normal to feel overwhelmed by all these changes within your body and mind, especially when they seem to show up all at once. I mean, have you ever gone from laughter to crying to having a hot flash within a matter of minutes? It’s unreal!
Luckily, there are things you can do to support yourself and manage these symptoms. And one of the best tools at your disposal is exercise. Staying active can help with stress, improve your mood, support bone and heart health, and even improve sleep, which can be especially helpful if you’re struggling with insomnia (another pesky menopause symptom).
When it comes to exercise during menopause, knowing which types to focus on can make all the difference. From gentle stretching and balance work to strength training and cardio, there’s a wide variety of exercises that can help you feel your best.
But exercise and moving your body during this life stage isn’t about pushing yourself to the limit. We aren’t in our 20s anymore, so there’s no need to go wild on the HIIT. It’s about finding movement that supports your health and feels good for your body right now. Whether you’re just starting to exercise or you’re already active, adjusting your workouts during menopause can keep you strong and resilient through this stage and beyond.
Does exercise help with menopause?
When you’re going through menopause, your body experiences a drop in hormones like estrogen are associated with things like weight gain, sleep disturbances, mood swings, and even a higher risk of bone loss. Research shows that regular exercise can be one of the best ways to help you manage menopause symptoms naturally, buffering many of these changes and helping you feel more balanced. So, yes! Exercise helps with menopause. Here are some of the ways.
Supports your metabolism
As estrogen levels drop, your metabolism may slow down, making it easier to gain weight and harder to lose it, especially around the abdomen. Cardio activities, like brisk walking, biking, and swimming, are particularly helpful for keeping your metabolism active and helping you maintain a healthy weight. Strength training is also key — it helps build lean muscle, which supports metabolism, and can also combat natural muscle loss that happens with age.
Boost mental health
During menopause, mood swings, anxiety, and even feelings of depression can become more common due to the hormone fluctuations. Regular movement, especially aerobic exercise, may encourage the release of feel-good hormones that help lift your mood and reduce stress naturally. For many, exercise becomes a helpful way to boost mental health and find a sense of balance during this transition.
Get deeper sleep
Hormonal changes can make it harder to fall asleep or stay asleep through the night, leading to feelings of fatigue and irritability during the day. Studies have shown that people who exercise regularly, especially with moderate aerobic activity like walking or gentle cycling, tend to fall asleep faster and sleep more soundly. This makes regular exercise a great natural remedy if insomnia or restless sleep is wearing you down.
Build bone density
Finally, exercise is essential for bone health, which becomes especially important during menopause. The drop in estrogen can speed up bone loss, increasing the risk of osteoporosis. Weight-bearing exercises like walking, jogging, and resistance training help build and maintain bone density, making your bones stronger and reducing your risk of fractures and injuries.
Studies on exercise and menopause symptoms
Menopause symptoms vary from person to person, both in their intensity and in how they interfere with our daily lives. Studies show that certain types of exercise can effectively target specific menopause symptoms, helping you focus your exercise routine for maximum impact.
Bone density: During menopause, estrogen levels drop, increasing the risk of bone loss and osteoporosis. Weight-bearing exercises like walking, jogging, and strength training have been shown to maintain and even improve bone density.
Mood and mental health: Exercise, especially aerobic activities like walking, swimming, and biking, may help reduce anxiety, stress, and depression, which are often heightened during menopause.
Sleep: Physical activity helps regulate sleep patterns, allowing for better rest and reduced insomnia. Studies suggest that people who engage in regular moderate exercise fall asleep faster and stay asleep longer.
Hot flashes: While some may not notice changes, others report that regular exercise helps reduce the frequency and intensity of hot flashes.
Dos and don’ts of exercising during menopause
Because of the changes menopause brings to your body, it’s important to approach exercise in a way that supports your health, boosts your energy, and helps you feel your best. With a little focus on what works well—and what to avoid—you can get the most out of your workouts and make exercise a healthy, sustainable part of your routine.
Do
Prioritize strength training: It helps maintain muscle mass and supports bone health.
Include low-impact cardio: Walking or cycling may help keep your heart healthy and minimize joint stress.
Stretch often: This keeps muscles flexible and reduces soreness.
Listen to your body: Menopause can bring changes in energy, so take it easy if you need to.
Don’t
Skip warm-ups and cool-downs: These prevent injury and help with recovery.
Ignore pain: Some discomfort is normal, but joint pain or severe soreness is a sign to rest or modify exercises.
Overdo high-impact exercises: Too much high-impact exercise can add stress to your joints and increase injury risk.
Focus solely on weight loss: Focus on feeling strong, healthy, and energized instead.
How to exercise during menopause: 10 tips to feel your best
Exercising during menopause is all about supporting your physical and mental health in a way that feels comfortable, sustainable, and enjoyable for you. These 10 tips can help make exercise work for you, so you can stay strong and energized through the changes menopause brings.
1. Incorporate strength training twice a week
Strength training is one of the most effective ways to maintain muscle mass and support bone health, both of which are important during menopause. As estrogen levels drop, muscles naturally weaken and bones can become more fragile. Try exercises like squats, lunges, or simple weight lifting to build strength and prevent muscle loss.
Top tip: You don’t need heavy weights — even lighter dumbbells or resistance bands can make a difference. Aim for two strength-training sessions each week to keep your muscles and bones strong.
2. Add low-impact cardio for heart health
Low-impact cardio, such as brisk walking, cycling, or swimming, helps keep your heart healthy and improves circulation without putting too much strain on your joints. Aim for at least 150 minutes of moderate-intensity cardio each week, which breaks down to about 30 minutes each session, five days a week.
Top tip: Cardio also helps manage weight and boosts energy levels, so find an activity you enjoy and make it a regular part of your routine. The more you enjoy the movement, the better chance you’ll stick with it over time.
💙 Try our Mindful Walking meditation, led by Tamara Levitt, as a guide for your next stroll outside.
3. Try yoga or pilates for flexibility and stress relief
Yoga and pilates offer both physical and mental benefits that can be especially helpful during menopause. These activities improve flexibility, balance, and core strength while also reducing stress. Many people find yoga helpful for managing mood swings and easing anxiety, while Pilates strengthens the core muscles that support your back and posture.
Top tip: Try out a beginner-friendly class or find an online video to try at home — these gentle exercises can leave you feeling both relaxed and revitalized.
💙 Begin your day with gentle movement with The Daily Move’s Your Body, Your Home guided sequence.
4. Incorporate balance exercises
As we age, balance naturally starts to decline, making falls and injuries more likely. Menopause can speed up this process, so it’s a good idea to add balance exercises to your routine. Simple movements, like standing on one foot, doing heel-to-toe walks, or practicing Tai Chi, can improve stability and coordination.
Top tip: Balance work doesn’t have to be complex — even a few minutes of focused practice can make you feel more stable and steady in your daily life.
5. Experiment with HIIT for metabolism and hot flashes
High-intensity interval training (HIIT) involves short bursts of intense exercise followed by rest or low-intensity intervals. HIIT is excellent for boosting metabolism and cardiovascular health, and some studies suggest it may help reduce the frequency or intensity of hot flashes (while some studies have shown the opposite).
Top tip: HIIT can be intense, so it’s best to start slow — try incorporating one or two HIIT sessions a week and see how you feel. This can be as simple as alternating between a quick walk and a slow jog or doing a few minutes of jumping jacks followed by a brief rest.
6. Stay consistent, but not rigid, in your routine
Consistency is key to getting the most out of your exercise routine, but it’s also important to be flexible. Menopause can bring shifts in energy and motivation, and some days, a high-energy workout might not feel right. On days when you’re tired or just not feeling up to it, try a lighter activity like stretching, or a gentle walk. Need more inspiration? Here are six stretching exercises we love.
Top tip: Giving yourself permission to adapt based on how you feel helps keep exercise enjoyable and sustainable in the long-term.
7. Focus on core exercises for stability and support
Strong core muscles support your entire body, improve posture, and help reduce back pain, which can become more common during menopause. Include core exercises like planks, bridges, or seated leg lifts in your routine to strengthen this area. A strong core makes everyday activities easier, improves balance, and can help you feel more confident in your movements.
Top tip: Start with a few core exercises two to three times a week and gradually build up.
8. Stay hydrated
Dehydration is more likely during menopause due to hormonal shifts, and it can worsen symptoms like hot flashes and fatigue. Be sure to drink water before, during, and after your workouts to keep your body well-hydrated. Taking a water break can also be a great time to breathe and practice mindfulness or gratitude.
Top tip: If you find plain water unappealing, try adding slices of lemon, cucumber, or a splash of juice for flavor. Keep a water bottle handy and sip throughout the day to avoid feeling sluggish or overheated.
9. Prioritize rest and recovery
Rest days are just as important as active days, especially during menopause. Giving your muscles and joints time to recover helps prevent injury and allows your body to repair itself. It’s also important to be gentle with your body when you’re experiencing major hormonal changes, so take some time to practice self-care and congratulate yourself that you’re taking even more action to have better health and wellbeing.
Top tip: Include at least one or two rest days each week, or try gentle recovery activities like stretching, foam rolling, or restorative yoga. Rest and recovery are crucial for avoiding burnout, so let yourself take it easy when needed.
10. Get outdoors when possible
Exercise doesn’t have to be limited to the gym or a specific routine. Getting outside for a walk, a hike, or a bike ride adds the benefit of natural sunlight, which helps regulate your mood and sleep cycle. Outdoor exercise can feel more refreshing and mentally recharging, especially if you’re experiencing stress or anxiety.
Top tip: Try to incorporate a few outdoor activities into your weekly schedule. Whether it’s a morning walk, a weekend hike, or even gardening, outdoor activities can boost your energy and provide a sense of calm.
💙 Exercise your mind and become one with the outdoors at the same time with Jay Shetty’s We Are Nature meditation.
Exercise during menopause FAQs
Can exercise help reduce hot flashes during menopause?
Exercise can help with hot flashes for some people, though the effects may vary. Exercise improves your body’s ability to regulate temperature and handle stress, which can play a role in reducing the frequency and intensity of hot flashes for some people since stress and temperature fluctuations are often triggers.
While it may not eliminate hot flashes entirely, regular exercise can make them more manageable by lowering overall stress and increasing your body’s resilience. Exercise also improves cardiovascular health, which is beneficial since hot flashes can sometimes be linked to heart health.
If hot flashes are severe, it may help to keep a journal to track your activity and hot flash patterns, as this can give you a clearer idea of what works best for your body.
Does exercise help with menopause?
Exercise can make a real difference during menopause! It’s a natural, effective way to feel better and manage the symptoms of the hormonal shifts of menopause, especially if done in the morning. (Here are 14 tips for becoming a morning exerciser.)
Supports metabolism: Exercise can counter weight gain by boosting your metabolism and preserving muscle, which tends to decrease with age. Cardio exercises, like walking or cycling, are particularly good for keeping your metabolism active and managing weight.
Boosts mood: Moving your body encourages the release of feel-good hormones that lift your mood and reduce stress. This is why people who exercise regularly often feel less anxious and more emotionally balanced.
Improves sleep quality: Physical activity, especially moderate cardio, is linked to better sleep quality, which can be beneficial if menopause has been making restful sleep hard to come by.
What type of exercise is best for improving bone density during menopause?
The best exercises for improving bone density are weight-bearing activities, such as walking, jogging, and strength training. These types of exercise place gentle stress on the bones, which encourages them to strengthen and rebuild. During menopause, estrogen levels drop, which can increase the rate of bone loss and raise the risk of osteoporosis. By engaging in weight-bearing exercises, you give your bones a chance to stay strong, reducing the risk of fractures as you age.
Strength training with weights or resistance bands not only builds bone density but also strengthens muscles, which further supports and protects your bones. Bodyweight exercises like squats, lunges, and push-ups are also helpful for bone health.
Aim to include weight-bearing activities at least a couple of times a week. If you’re just starting, go easy at first and gradually build up intensity as your bones and muscles get stronger.
How much exercise should I aim for during menopause?
Generally, aim for at least 150 minutes of moderate-intensity aerobic exercise each week. This translates to about 30 minutes a day, five days a week, which can include brisk walking, cycling, or any activity that raises your heart rate and gets you moving. This amount of cardio helps with cardiovascular health, weight management, and energy levels, all of which can be beneficial during menopause.
On top of cardio, it’s a good idea to incorporate strength training two days a week to maintain muscle mass, bone strength, and metabolism. Strength training can be as simple as using resistance bands, doing bodyweight exercises, or lifting light weights.
Menopause can impact energy levels, so if some days feel more tiring than others, that’s completely normal. Adjust the intensity based on how you’re feeling, and remember that every bit of movement counts, even if it’s just a short walk or a gentle stretch at night before bed.
Can yoga help with menopause symptoms?
Yoga can be a fantastic way to manage menopause symptoms. It offers a mix of gentle movement, stretching, and relaxation techniques that help reduce stress, improve flexibility, and support mental wellbeing. Many people find yoga helpful for easing mood swings, anxiety, and irritability, as the focused breathing and mindful movement encourage a sense of calm and can improve sleep quality.
Certain yoga poses are great for strengthening bones and muscles, which can be a gentle way to protect bone health without high-impact movement. Poses like warrior (one, two, and three), tree, and bridge engage the muscles and provide light, beneficial stress to bones.
Balance naturally declines with age, so the balance and flexibility gained from yoga are also useful for everyday stability. Practicing yoga regularly, even for just 15–20 minutes a few times a week, can help you feel more grounded and in control of the changes menopause brings.
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