Can Exercise Help with Menopause Symptoms?

How Movement Can Support Your Mind and Body During Menopause

As menopause specialists working with women across Surrey, we’re often asked whether exercise can really help with menopause symptoms. It’s a good question — especially when many women feel too tired, achy, or overwhelmed to think about adding more activity into their routine.

The simple answer is yes — exercise can make a real, measurable difference to many of the symptoms women experience during menopause. But it’s not about pushing yourself to exhaustion or following unrealistic routines. It’s about finding movement that supports your body and works for you.

We’ll explain how exercise helps, which types are most beneficial, and how we help women at Surrey Menopause Clinic build manageable, realistic activity into their lifestyle.

What Are Common Menopause Symptoms?

During perimenopause and menopause, hormonal changes — particularly falling oestrogen levels — can lead to a wide range of symptoms, including:

• Hot flushes and night sweats

• Weight gain (especially around the middle)

• Low mood, anxiety, and irritability

• Brain fog and poor concentration

• Joint pain and muscle stiffness

• Fatigue and disrupted sleep

• Vaginal dryness

• Loss of bone density (increased osteoporosis risk)

These symptoms can vary in severity, and they often appear at a time of life when many women already feel busy or stretched by work, family, or health concerns.

You can find a full overview of menopause symptoms on the NHS menopause page.

How Does Exercise Help With Menopause Symptoms?

Exercise won’t prevent menopause — but it can absolutely help reduce the severity of certain symptoms, while protecting your long-term health.

Here are some of the ways we see exercise helping women in perimenopause and beyond:

1. Supporting Bone Health

As oestrogen declines, bones naturally lose density, increasing the risk of osteoporosis. Weight-bearing exercise encourages bone maintenance and strength.

We often recommend:

• Walking

• Resistance training with weights or bands

• Pilates or bodyweight exercises

The NHS highlights the importance of staying active for bone health.

2. Managing Weight Gain

Many women notice weight gain during menopause, especially around the abdomen. This is partly hormonal but also linked to a slower metabolism and loss of muscle mass.

Strength training and cardio exercise both help manage weight and protect muscle. It doesn’t need to be high-intensity — consistency matters most.

3. Improving Mood and Reducing Anxiety

We see first-hand how exercise helps manage mood changes during menopause. Physical activity increases endorphins (the body’s natural mood boosters) and reduces cortisol (the stress hormone).

Gentle movement like yoga or stretching can be particularly helpful for those struggling with anxiety or poor sleep.

4. Improving Sleep

Many women experience disrupted sleep during menopause, often due to night sweats, hot flushes, or stress.

Regular exercise can improve sleep quality — but timing matters. Vigorous evening exercise can make it harder to fall asleep, so we often recommend movement earlier in the day for sleep support.

5. Reducing Joint Stiffness and Muscle Aches

As oestrogen declines, collagen production reduces — leading to joint aches or a feeling of stiffness.

Exercise keeps joints mobile, improves circulation, and strengthens supporting muscles. Swimming, yoga, and walking can all help maintain flexibility and ease discomfort.

What Kind of Exercise Is Best During Menopause?

There’s no perfect formula — and we always tell women that the “best” exercise is the one they can stick to and enjoy.

That said, we generally recommend a mix of the following:

Strength Training (2-3 times per week)

Essential for maintaining muscle mass, supporting metabolism, and protecting bones.

Examples include:

• Resistance bands

• Bodyweight exercises (squats, lunges, press-ups)

• Weight lifting

Cardiovascular Exercise (150 minutes per week)

Supports heart health, weight management, and mood.

Examples include:

• Brisk walking

• Swimming

• Cycling

• Dance or aerobic classes

Flexibility & Balance Work

Supports joint health, reduces stiffness, and improves posture.

Examples include:

• Yoga

• Pilates

• Stretching routines

What About If I Feel Too Tired to Exercise?

This is something we hear a lot — and it’s completely understandable. Menopause fatigue can feel overwhelming.

Our advice is always to start small. Even a 10-minute walk can have benefits. Gentle stretching in the morning or after work can ease muscle tension and improve mood.

At Surrey Menopause Clinic, we regularly help women build an activity plan that fits their energy levels. On low-energy days, movement might mean stretching, gardening, or walking around the block. It all counts.

What Else Should I Consider Alongside Exercise?

Exercise is only one piece of the puzzle. We often talk to women about how it fits into a wider lifestyle approach to managing menopause symptoms.

Nutrition

Eating a balanced, nutrient-dense diet supports energy levels and hormone balance. We recommend focusing on:

• Protein with every meal

• Calcium-rich foods for bone health

• Omega-3 fatty acids for inflammation

• Limiting processed foods and sugar

The NHS provides more guidance on healthy eating during menopause.

Stress Management

Chronic stress worsens many menopause symptoms. We often encourage:

• Breathing exercises

• Mindfulness

• Yoga or gentle movement

• Taking regular breaks and pacing yourself

Sleep Hygiene

Poor sleep can affect every other aspect of menopause. Simple habits like reducing screen time before bed, keeping a regular sleep routine, and creating a calm sleeping environment can help.

You can read the NHS advice on sleep problems for further tips.

When Should I Seek Specialist Support?

If you’re unsure where to start, or if menopause symptoms are affecting your daily life, seeking advice from a menopause specialist can be hugely beneficial.

We work with many women from Guildford, Kingston, and across Surrey who want:

• Guidance on HRT or alternative treatments

• Help managing weight gain or mood changes

• A personalised exercise or lifestyle plan

• Support with bone health and long-term wellbeing

You don’t have to go through this alone. We’re here to help you feel like yourself again — stronger, healthier, and more in control.

If you’d like to find out more about how we can support you at Surrey Menopause Clinic, you can contact us here to arrange a consultation. You can also book an appointment online here.