How Exercise Can Help You Go Through Menopause

When I moved to Bedford recently, I was looking for ways to meet new people, get myself moving, and shake up old routines. Around the same time, I’d given up alcohol—my menopause hangovers had gone from hours to days, and frankly, life’s too short to spend whole weekends recovering from a glass of wine. So, I joined the local gym.

Gym? I prefer to call it my happy hour with dumbbells.

Now, I’ll be honest: I’m not a Gym Bunny. Lycra never felt like my natural habitat. It had been years since I’d set foot in a fitness centre, and I wasn’t sure I’d stick with it. But to my surprise, exercise has become one of the most positive shifts I’ve made during menopause. It’s given me a new lease of life—physically, socially, and mentally—and yes, it’s let me eat the odd cream cake guilt-free.

Getting Started, Slowly

The NHS recommends 150 minutes of moderate activity a week (or 75 minutes vigorous), plus two strength sessions (NHS). At first, that sounded overwhelming. But I soon realised it didn’t all need to happen in a gym or in one big block of time.

Bupa calls it “movement snacking”—slotting in exercise where you can, like squats while waiting for the kettle to boil or stretching while watching TV (Bupa). It makes the whole idea less intimidating and more achievable.

Why It Matters in Menopause

Exercise supports the body in all sorts of ways:

• Bone health: Strength training helps reduce the risk of osteoporosis as oestrogen levels fall.

• Weight management: Cardio combined with resistance training boosts metabolism and helps manage that creeping midlife weight gain (Nuffield Health).

• Mood & sleep: Regular activity improves mental clarity, eases anxiety, and helps you get more restorative rest.

I’ve felt these benefits first-hand. The brain fog that sometimes accompanies menopause has lifted, my sleep is deeper, and I feel more grounded in my body.

Making It Work for Busy Lives

Now, I’ll admit—my circumstances gave me some flexibility to throw myself into the gym. But what if you’re balancing a full-on job and a rowdy family? For many women, that’s the reality, and it’s easy to feel there’s no room left for exercise.

Here’s the good news: you don’t need hours of free time. You just need consistency. For example:

• A 20-minute brisk walk on your lunch break can tick off your cardio.

• Using the stairs at work doubles up as strength training.

• Family kickabouts in the park count as exercise (and double as bonding time).

• Yoga videos at home before bed can be as restorative as a gym session.

I know women who squeeze in workouts before the school run, or do ten minutes of stretching after loading the dishwasher. It’s not about perfection—it’s about finding moments that fit into your life.

Social Connections Matter Too

For me, one unexpected bonus of joining the gym has been meeting new people. I’ve made friends through classes like Bootcamp and Yoga, and those small conversations have been a real boost.

If you’re working long hours or wrangling a noisy household, the gym or a walking group can also become an important escape. Time just for you—no emails, no kids, no chores. Just movement, breath, and your own thoughts.

Cream Cakes and Confidence

I promised cream cakes, and yes—they’re still very much part of my life. The difference now is that I don’t feel guilty about enjoying them. Regular exercise gives me the confidence that I’ll balance it out.

But the biggest win isn’t about cake. It’s about how exercise has made me feel in my own skin. I stand taller, I’m stronger in everyday tasks, and I carry myself with more confidence. That sense of capability spills over into everything else—whether I’m working, socialising, or simply managing the ups and downs of menopause.

Don’t Forget the Pelvic Floor

An often-overlooked part of menopausal health is the pelvic floor. Falling oestrogen can weaken these muscles, leading to leaks or prolapse. Bupa and Nuffield Health both emphasise the value of pelvic floor exercises—and the beauty is, they can be done anywhere (Bupa, Nuffield Health). Whether you’re at your desk, in the car, or standing in a supermarket queue, no one will know you’re doing them.

Final Thoughts

So here I am in Bedford—alcohol-free, a little fitter, and a lot happier. Exercise hasn’t just eased my menopausal symptoms; it’s given me confidence, better sleep, and the chance to meet new people.

And here’s the thing: even if your diary is jam-packed with work deadlines and family chaos, it is possible. Exercise doesn’t have to mean long hours in the gym or becoming a fitness fanatic. It’s about weaving movement into your life in ways that feel doable.

Whether it’s a brisk walk between meetings, a dance around the kitchen, or a weekly yoga class that doubles as “me time,” your body and mind will thank you for it. Menopause is a time of change—but it can also be a time of strength, energy, and renewal.

So, why not give it a try? Your future self might just raise a cream cake in thanks.

Feeling stuck? Let’s have a free 30-minute chat and see if coaching could be the nudge you need.

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