Physical Activity and Menopause

“Menopausal symptoms
can make it harder to do physical activity,
which may contribute to weight gain”.1

Umbrella

What may the Physical Activity and Menopause Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Active Living
  • Exercise
  • Fitness
  • Menopause
  • Perimenopause
  • Physical Activity
  • Postmenopause

Definition

What is physical activity?

DotS the definition of physical activity may vary. The World Health Organization’s (WHO) definition is:

“WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work or domestic activities. Both moderate- and vigorous-intensity physical activity improve health”.2

Health Benefits

Is there an association between health benefits and physical activity?

In Physical Activity the WHO elaborate on:

“Regular physical activity is proven to help prevent and manage noncommunicable diseases (NCDs) such as heart disease, hypertension, stroke, diabetes and several cancers. It also helps to maintain a healthy body weight and can improve mental health, quality of life and well-being”.3

Menopausal Symptoms

Is there an association between menopausal symptoms and physical activity?

In Looking After Yourself Around the Time of Menopause: Benefits of Physical Activity At Menopause the (Australasian) Jean Hailes for Women’s Health (JH) elaborate on:

Physical Activity and Menopause“Menopausal symptoms can make it harder to do physical activity, which may contribute to weight gain. If you don’t feel like your normal self during this time, it may be hard to stick to regular exercise and healthy eating.

Physical activity is a vital part of being healthy, especially as we age. It can reduce the risk of chronic disease, falls and osteoporosis. It can also help you manage your weight and your menopausal symptoms. If you want to lose weight, you will need to combine regular physical activity with reduced calorie intake”.4

Mood

Is there an association between mood and physical activity?

In Depression: How Can I Take Care of Myself? the (United States) National Institute of Mental Health note:

  • “Try to get physical activity. Just 30 minutes a day of walking can boost your mood”.5

Physical Activity

How much physical activity do adults require?

In Top 10 Things To Know About the Second Edition of the Physical Activity Guidelines for Americans: 4. the (United States) Department of Health and Human Services elaborate on:

  • “… To attain the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week”.6

Health Care Provider

What if I am going to start doing physical activity?

If you are going to start doing physical activity, it may be in your best interest to choose to talk to your health care provider about this.

In Physical Activity: Information – Getting Started the (United States) MedlinePlus note:

“IMPORTANT NOTE: Talk with your health care provider before starting an exercise program if:

  • You have diabetes, heart disease, lung disease, or another long-term illness
  • You have obesity
  • You have not been very active lately
  • You get chest pains or shortness of breath when you are active”.7

In Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity – The Bottom Line on Exercise the Mayo Clinic caution:

“Remember to check with a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or haven’t exercised for a long time. Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis”.8

Health Topics A-Z

Where may I find Health Topics A-Z related to Physical Activity and Menopause?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

Where may I find Links related to Physical Activity and Menopause?

Your Country may have Links similar to:

Links

This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.

New or Updated

  1. 10 Weight Training Tips for Beginners
  2. 5 Surprising Benefits of Walking
  3. 5 Yoga Poses You Can Do Right Now To Strengthen Your Core
  4. 5 of the Best Exercises You Can Ever Do
  5. 6 Desk Exercises That Help You Get Stronger While Working
  6. 6 Exercises You Can Do In Your Office
  7. 7 Benefits of Regular Physical Activity
  8. 7 Reasons To Start Walking In Place
  9. A Guide To Working Out and Aging
  10. Belly Fat In Women: Taking — and Keeping — It Off
  11. Daily Food and Activity Diary
  12. Exercise
  13. Exercise Calorie Calculator
  14. Exercise During Perimenopause and Menopause | Dr Louise Newson
  15. Exercise In Menopause
  16. Exercise To Prevent Heart Disease
  17. Exercise and Physical Fitness
  18. Exercise and Stress: Get Moving To Manage Stress
  19. Exercise for Depression
  20. Exercising In Short Bursts May Be As Good for Longevity As Doing It All At Once
  21. FAQs: Staying Active: Physical Activity and Exercise
  22. First-of-Its-Kind Study Shows Resistance Training Can Improve Physical Function During Menopause
  23. Fitness
  24. Fitness Basics
  25. Fitness Studio Exercise Videos
  26. Fitness and Exercise [Topics]
  27. Fitness: Basics – Fitness: Basics
  28. Four Types of Exercise Can Improve Your Health and Physical Ability
  29. Get Active
  30. Get Happy: Why Exercise Can Lift Your Mood
  31. Get Moving: Key Takeaways From the New Physical Activity Guidelines
  32. Get Walking With This 12-Week Walking Schedule
  33. Getting Active
  34. Getting Active
  35. Guide To Physical Activity
  36. Healthy Weight and Growth: Physical Activity and Your Weight and Health
  37. Help! I’m Too Tired To Exercise
  38. How Can I Prevent Runners Diarrhea?
  39. How SMART Fitness Goals Can Help You Get Healthier
  40. How To Find ‘Joyful Movement’ In Every Day
  41. In the Loop: Exercise Doesn’t Have To Be “Exercise”
  42. Keep It Going! How To Stick With A Fitness Routine
  43. Learn To Love Exercise
  44. Let’s Get Physical
  45. Lifestyle and Behaviour Changes for Menopausal Symptoms
  46. Looking After Yourself Around the Time of Menopause: Benefits of Physical Activity At Menopause
  47. May Is Osteoporosis Awareness Month
  48. Mayo Clinic Minute: How Lifestyle Changes May Help Manage Menopause Symptoms [+ Video]
  49. Mayo Clinic Minute: How To Jump-Start Your Workout [+ Video]
  50. Mayo Clinic Minute: Prescribing Nature for Mental, Physical Health [+ Video Courtesy: Mayo Clinic News Network]
  51. Mayo Clinic Minute: Stacking Your Exercise Over the Weekend [+ Video Courtesy: Mayo Clinic News Network]
  52. Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause
  53. Moveyourway [Move Your Way: Walk. Run. Dance. Play. What’s Your Move?] Move Your Way
  54. Moving Keeps You Cool Through Menopause
  55. Moving Matters
  56. Moving Matters: Moving Matters for My Health
  57. Moving Through Menopause: A SAMH Report on Moving Through Menopause [Scottish Association for Mental Health]
  58. Overcoming Midlife Barriers To Exercise and Better Health
  59. Physical Activity
  60. Physical Activity
  61. Physical Activity
  62. Physical Activity
  63. Physical Activity
  64. Physical Activity
  65. Physical Activity Isn’t Just for Athletes—It’s for Everyone
  66. Physical Activity Basics: Adding Physical Activity As An Adult
  67. Physical Activity Basics: Benefits of Physical Activity
  68. Physical Activity Basics: Physical Activity Basics and Your Health
  69. Physical Activity Basics: Physical Activity and Cancer
  70. Physical Activity Basics: Physical Activity for Adults: An Overview
  71. Physical Activity and Cancer
  72. Physical Activity and Your Mental Health
  73. Physical Activity: Measuring Physical Activity Intensity
  74. Physical Activity: Physical Activity Boosts Brain Health
  75. Physical Exercise
  76. Putting Your Best Foot Forward: Steps for Happy, Healthy Feet
  77. Ready To Run: How To Strengthen Your Core
  78. Should You Try the 7-Minute Workout? [+ Video]
  79. Sleep, Food, Exercise, Stress: Why Working on One of These Can Improve the Others
  80. Starting A Workout Routine
  81. Swimming for Better Health and To Avoid Injuries [+ Video]
  82. The 30-30-30 Method: How TikTok’s Latest Fitness Trend Could Help You Build Healthy Habits Into Your Day
  83. The Advantages of Body-Weight Exercise
  84. The Benefits of Adding A ‘Deload Week’ To Your Workout Plan
  85. Tips for Getting More Active Minutes
  86. Updates on Exercise and Lifestyle Tips for Bone Strength With Joanne Fagerstrom, PT CFP
  87. Upping Your Step Count, Even In Small Amounts, May Increase Life Span
  88. Videos & Podcasts: Videos – Preventing Bone Loss At Menopause
  89. Walking vs. Running: Which Is Better for You?
  90. Webinars: Previous – Approach To Bone Health In the Perimenopause and Postmenopause?
  91. What Are Primal Movement Workouts?
  92. What Are the Different Types of Exercises?
  93. What Is Musculoskeletal Syndrome of Menopause?
  94. What Is Slow Running and Does It Work?
  95. What Is the Difference Between Perimenopause, Menopause and Postmenopause?
  96. What To Know About Body Recomposition
  97. Why We Need Menopause-Inclusive Steps To Support Women’s Health and Wellbeing
  98. Why You Shouldn’t Be Afraid To Start Running After Middle Age
  99. Why You Shouldn’t Skip Cool Down Exercises
  100. Yoga vs. Pilates: The Differences Between Two Great Exercises

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Looking After Yourself Around the Time of Menopause: Benefits of Physical Activity At Menopause. Last Updated: 26 May 2025 | Last Reviewed: 19 March 2025. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 02 July 2025
  2. Physical Activity: What Is Physical Activity? 26 June 2024. World Health Organization https://www.who.int/en/news-room/fact-sheets/detail/physical-activity Accessed: 02 July 2025
  3. Physical Activity. World Health Organization https://www.who.int/health-topics/physical-activity#tab=tab_1 Accessed: 02 July 2025
  4. Looking After Yourself Around the Time of Menopause: Benefits of Physical Activity At Menopause. Last Updated: 26 May 2025 | Last Reviewed: 19 March 2025. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself Accessed: 02 July 2025
  5. Depression: How Can I Take Care of Myself? Revised: 2024. National Institute of Mental Health https://www.nimh.nih.gov/health/publications/depression Accessed: 02 July 2025
  6. Top 10 Things To Know About the Second Edition of the Physical Activity Guidelines for Americans. 4. Department of Health and Human Services https://health.gov/our-work/physical-activity/current-guidelines/top-10-things-know Accessed: 02 July 2025
  7. Physical Activity: Information – Getting Started. Review Date: 27 May 2023. MedlinePlus https://www.nlm.nih.gov/medlineplus/ency/article/001941.htm Accessed: 02 July 2025
  8. Fitness: In-Depth – Exercise: 7 Benefits of Regular Physical Activity – The Bottom Line on Exercise. 26 August 2023. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 Accessed: 02 July 2025
Topic Last Updated: 02 July 2025 – Topic Last Reviewed: 02 July 2025

Print Friendly, PDF & Email
/by