Staying Active Through the Perimenopause and Menopause

Perimenopause and menopause are significant transitions in a woman’s life, bringing about hormonal changes that can affect mood, energy levels, weight, and overall well-being and many other changes. While these shifts are natural, they can also be challenging. One of the most effective ways to navigate this stage with strength and resilience is through regular exercise.

Exercise during perimenopause and menopause offers numerous physical and mental health benefits. As oestrogen levels decline, women are more at risk for bone loss and heart disease. Weight-bearing and resistance exercises, like walking, strength training, or yoga, help maintain bone density and support cardiovascular health. Staying active also helps manage weight, which can be harder to maintain due to a slower metabolism.

Beyond the physical benefits, exercise is a powerful mood booster. Many women experience anxiety, irritability, or depression during this time. Movement triggers the release of endorphins—those feel-good hormones that help combat stress and enhance emotional well-being. Even a brisk walk or a dance session in the living room can lift your spirits.

Sleep disturbances are also common in menopause. Regular physical activity, especially earlier in the day, can promote better sleep quality and help reduce insomnia.

Importantly, exercise doesn’t necessarily have to be intense to be effective. Gentle movement like stretching, Pilates, or swimming can also be beneficial when done consistently. Personally I love to keep active by weight training, ashtanga and vinyasa yoga and cycling but the key is to find activities you enjoy and make them part of your routine. Anything is better than nothing, and more is usually better than a little.

But remember, this is a time to care for your body and mind. Embracing exercise as a form of self-care, rather than a chore, can help you feel stronger, more balanced, and empowered as you move through this new phase of life.

I am a GP and British Menopause Society accredited menopause specialist. I am also an accredited lifestyle medicine doctor.

If you would like to see me for an in-depth consultation about your perimenopause or menopause and HRT or other menopause related treatment or advice, please book an

appointment with me at: https://www.menopausecare.co.uk/associate-dr-kari-nightingale

Dr Kari Nightingale