Exercise during menopause: 5 barriers and how to overcome them

‘One of the most common things I see as a PT is women quitting an exercise programme or an unwillingness to start as they go through menopause. They are overwhelmed not only with life but with the confusing amount of misinformation.

Many women become self-conscious and insecure, leading to a lack of motivation to pursue what they used to enjoy. Other women are unsure how to begin and develop a fear that will hinder them from starting. Some begin comparing themselves to those around them, which means they become even more self- conscious and fearful to start.

I have worked with women who are so exhausted that they need to go back to bed in a matter of hours upon waking, which impacts their physical and mental well-being.

Remember that movement will breed movement. As you begin to feel more confident, you will find more ways to keep fit, strong and mobile.

Overcoming barriers to exercise during menopause

1. Finding time to exercise

A barrier to starting or continuing with a fitness programme is that many women are time-poor. I understand how hard this is. We are juggling many balls and making time for ourselves can seem overwhelming. However, carving out time is important because you will feel more able to cope mentally with the challenges you face, and you will also be better at supporting those around you.

Look for a short slot in your existing day, such as a walk after lunch or some movement between tasks. Choose a time that suits your energy and commitments.

2. Exercising with muscle and joint pain

Muscle and joint pain can make exercise feel daunting. Gentle movement, such as walking or swimming, may help ease stiffness. Start with short sessions and choose activities that feel manageable.

If pain persists, affects your sleep, or limits everyday activities, speak to your GP so other causes can be considered. A physiotherapist can help you find suitable exercises and adapt movements.

3. Menopause and lack of motivation

Many of us may find the symptoms of menopause hit us like a cyclical rollercoaster that can find us lacking in motivation. This is likely to come from placing unrealistic expectations on yourself and when it doesn’t go to plan, or you aren’t forgiving of yourself, you lose motivation. It’s common to start a new regime enthusiastically and have all the best intentions on a Sunday evening, but if you have made your programme unachievable, you will have no motivation or desire to continue.

4. Exercising when you’re low on energy

Poor sleep, night sweats, stress, and other health problems can leave you feeling drained. On days when your energy is low, you might prefer a short walk or some gentle movement.

If tiredness is persistent, unexplained, or affecting everyday life, speak to your GP – it shouldn’t automatically be put down to menopause.

5. Feeling it’s too late to start

With a distinct lack of representation of women going through menopause and midlife on social media or in the press, many believe it is too late to make changes and this can often be a driver for not trying. It is never too late to start, and with heart disease being one of the biggest causes of death among women postmenopausally, I would encourage you to start today.

The most important thing to remember is that you can start regardless of age or starting point. It is very common to feel nervous, but when you do feel like this, please remember everyone started somewhere and you are not alone. So don’t let this be a barrier to optimising your well-being.

How to build an exercise habit

Results often become the goal, but what if you can’t find the motivation to get started and get the results to make your routine stick?

It can be tough to find the motivation to exercise when we’re feeling tired, busy or distracted by other things. But what if we shift our focus away from the results and instead aim to find motivation through creating positive habits and achievable change?

People notice changes at different times, depending on their starting point, health, and activity. Focus on a routine you can repeat, and adjust it as your energy, symptoms, and confidence change. Keeping a simple record of what you do can help you recognise progress.

For many of us, if we don’t feel or see immediate improvements, we can become demotivated. You must allow time. Your future health is not seasonal, it is a daily work in progress and will continue to be.

Fitter, Calmer, Stronger In 30 Days by Kate Rowe-Ham, published by Yellow Kite.

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