How to Exercise Safely During Perimenopause & Menopause
1️⃣ Listen to Your Body & Modify Exercises
Menopause can cause increased fatigue, joint pain, and slower recovery. The key to safe exercise is adapting your workouts to how you feel each day.
🔹 Be flexible: Some days you’ll have more energy, while other days might call for gentler movement like stretching or yoga.
🔹 Prioritise recovery: Allow your body time to recover between intense workouts.
🔹 Avoid overtraining: Excessive cardio or strength training without rest can lead to inflammation and burnout.
2️⃣ Strength Training to Build Muscle & Protect Bones
Strength training is essential during menopause to prevent muscle loss, boost metabolism, and maintain bone density.
🦴 Best Safe Strength Exercises:
✅ Bodyweight exercises (squats, lunges, push-ups) for joint-friendly muscle building.
✅ Resistance bands for controlled strength training without excess strain.
✅ Free weights (dumbbells/kettlebells) to improve bone health and muscle tone.
✅ Pilates to strengthen core and pelvic floor muscles.
🏋️♀️ How to Do It Safely:
- Start with lighter weights and build up gradually.
- Avoid high-impact movements if you experience joint pain.
- Focus on proper form to prevent injuries.
3️⃣ Protect Your Joints with Low-Impact Cardio
While cardio is great for heart health, energy, and weight management, high-impact activities like running or jumping can be harsh on joints.
🚶 Joint-Friendly Cardio Options:
✅ Brisk walking – Low-impact and great for fat burning.
✅ Cycling – Protects knees while building endurance.
✅ Swimming – Reduces stress on joints while engaging all muscle groups.
✅ Elliptical trainer – Mimics running without joint impact.
🎯 Tip: Aim for 150 minutes of moderate cardio per week, broken into manageable sessions.
4️⃣ Prioritise Pelvic Floor Health
Hormonal changes weaken pelvic floor muscles, leading to bladder leakage and poor core strength.
🧘♀️ Best Exercises for Pelvic Floor Health:
✅ Kegel exercises – Strengthen the pelvic floor to prevent incontinence.
✅ Pilates – Focuses on deep core engagement.
✅ Yoga – Gentle movements that strengthen the core and support pelvic health.
✅ Glute bridges & deep squats – Help activate pelvic muscles without strain.
🚨 What to Avoid:
❌ High-impact jumping exercises (e.g., skipping, HIIT jumps) if experiencing bladder weakness.
❌ Heavy lifting without core engagement, which can put pressure on the pelvic floor.
5️⃣ Stretching & Mobility for Joint Health
Flexibility and mobility exercises reduce stiffness, improve circulation, and ease joint discomfort.
🦵 Best Stretches for Menopause:
✅ Hip openers to reduce stiffness.
✅ Hamstring & lower back stretches to ease tightness.
✅ Neck & shoulder stretches to release tension.
✅ Foam rolling for muscle relaxation.
📌 Tip: Dedicate 10 minutes daily to gentle stretching or yoga.
6️⃣ Balance & Core Stability to Prevent Falls
Balance training reduces fall risk and improves coordination, which is vital as we age.
🤸 Safe Balance Exercises:
✅ Single-leg stands – Hold for 30 seconds per side.
✅ Heel-to-toe walking – Strengthens stability.
✅ Tai Chi movements – Gentle and effective for balance.
🛑 Avoid: Unstable movements or workouts without proper footwear.
Your Safe Menopause Workout Plan
Here’s a balanced weekly routine for staying strong and injury-free:
✅ Monday: Strength Training (30 mins) + Stretching (10 mins)
✅ Tuesday: Low-Impact Cardio (30-40 mins)
✅ Wednesday: Pilates or Yoga (20-30 mins)
✅ Thursday: Strength Training (30 mins) + Core Work (10 mins)
✅ Friday: Walking or Swimming (30-40 mins)
✅ Saturday: Balance & Mobility Drills (20 mins)
✅ Sunday: Rest or Gentle Yoga (15 mins)
Final Thoughts: Moving Safely Through Menopause
Menopause is a new phase of life, and adapting your exercise routine can help you stay strong, confident, and injury-free.
💜 Need expert guidance? My Her Hormone Health program offers a personalised exercise and wellness plan tailored to your menopause journey.