The Importance of Movement During Menopause: Finding your Balance

Perimenopause and menopause bring a whirlwind of changes. Hormones shift, sleep can become unpredictable, energy dips and our body doesn’t respond to exercise the way it once did. It’s easy to feel frustrated or even disconnected from our bodies during this time. But movement in the second half of life is the greatest predictor of longevity and increased health-span.

The trick isn’t to push harder, but to move smarter. It’s about finding the right balance between restorative exercise that soothes your system, strength training that builds resilience and short bursts of higher intensity work that keep your heart, bones and metabolism healthy.

Why Restorative Movement Matters

Restorative movement is your anchor during perimenopause and menopause. Think yoga, Pilates, stretching or a gentle walk in nature. These slower forms of movement calm the nervous system and help to reduce stress hormones like cortisol, which can become elevated during this stage of our lives.

When our bodies are under constant stress, it becomes harder to sleep well, recover from workouts or maintain energy levels. By building in restorative movement, you create space for your body to recharge and rebalance. It also keeps your joints supple, improves flexibility and helps ease tension.

Restorative exercise isn’t a luxury, it’s a necessity. It’s what allows you to do the tougher stuff with more ease.

Image: Andi Szentgy

The Magic of Strength Training

If there’s one type of exercise that becomes essential during menopause, it’s strength training. As oestrogen levels begin to fall, muscle mass and bone density decline steadily each year. Lifting weights or using resistance bands helps to protect against this and keeps you strong, capable and confident.

You don’t need to spend hours in the gym. Two or three sessions a week can make a real difference. Focus on full-body moves like squats, lunges, presses and rows that work multiple muscles at once. Not only does strength training support your bones and joints, it also boosts metabolism, balances blood sugar and improves posture.

And perhaps most importantly, it feels empowering. There’s something incredibly satisfying about seeing yourself get stronger, especially at a time when so much is changing.

Image: Alexey Demidov

HIIT: High-Intensity, Low Stress

HIIT, or high-intensity interval training, can be brilliant during menopause when done in moderation. It’s all about short bursts of 110% effort followed by rest, like sprinting for 30 seconds then recovering for a couple of minutes (or as long as it takes to get your heart rate back to normal).

These sessions improve heart health, help maintain muscle tone and support our metabolism. But balance is the key. Too much high-intensity exercise can raise stress hormones and leave you feeling wiped out. Keep sessions short, around 20 to 30 minutes, and listen to your body. If you’re tired or not sleeping well, it’s perfectly fine to skip a HIIT session and do something more gentle instead.

Finding the Right Balance

Movement during perimenopause and menopause should make you feel better, not more exhausted. Some days you’ll feel ready to lift heavy or push through a tough circuit. Other days your body will crave rest or a slow stretch. Listening to these cues is the real secret.

A balanced week might look something like this:

• 2 to 3 strength training sessions

• 1 to 2 HIIT sessions

• 2 to 3 restorative sessions such as yoga, stretching or walking

And remember, rest days count too. Rest is when your body rebuilds and restores.

A Final Thought

Movement during perimenopause and menopause isn’t about doing more or chasing extremes. It’s about creating a rhythm that supports you. When you blend restorative practices with strength and just the right amount of intensity, you’ll feel stronger, more balanced and more in tune with your body.

This phase of life is an opportunity to reconnect with how you move and how you feel. With a thoughtful mix of movement, you can raise your resilience and your chances or staying strong, mobile and independent in the future.