Exercise and weight loss in menopause: finding motivation

Anxiety, weight gain, exhaustion, lack of confidence, depression…..the list of menopausal symptoms goes on, and on, and on. But the good news is that you have the power to take back control – and exercising plays a massive part in this.

I know, you’ve heard it all before, but after many years of working with women going through the menopause, we’ve really seen the benefits from protecting joints and stopping weight gain to rebooting energy levels and lifting low moods (even though it sometimes feels like the last thing you want to do!).

How can exercise support weight loss during menopause?

Exercise can support weight loss and help you maintain it, particularly alongside changes to what and how much you eat. It also benefits your heart, muscles, and wellbeing when your weight stays the same.

Everyday movement counts, too. Walking to the shops, gardening, and breaking up long periods of sitting all help you stay active.

For wider food and lifestyle advice, read our practical tips for midlife weight loss.

What types of exercise help during menopause?

1. Build more movement into your day

NEAT – non-exercise activity thermogenesis – is the energy you burn through everyday movement, such as housework, gardening, and walking around the house.

Try taking the stairs, walking to the shops, or getting up regularly when you’ve been sitting for a while. These activities all contribute to your daily energy use. If you’re tired or struggling with motivation, adding a little more movement to your usual routine is a manageable place to start.

2. Include strength exercises twice a week

As we age, our muscle mass decreases and this has a small effect on our base metabolic rate (BMR). Strength training at least twice a week will help to counteract this. Training our muscles also helps strengthen and protect our bones reducing the risk of osteoporosis. So, dust down those dumb-bells and go for it!

3. Add aerobic activity at a pace that suits you

Build towards at least 150 minutes of moderate activity a week, such as brisk walking or cycling, or 75 minutes of vigorous activity, such as running. You can also combine the two. At moderate intensity, you can usually talk but not sing. Start with short sessions and build up gradually.

Finding motivation to exercise in menopause

It’s not rocket science: take up an activity you enjoy and you’re more likely to do it. Also, don’t put unnecessary pressure on yourself – accept where you are today and build from there. A 10-minute walk around the park is brilliant. One percent better each day is a useful reminder.

Choose one small goal you can repeat: a ten-minute walk after lunch on Monday, Wednesday, and Friday, for example. Put it in your calendar, and ask a friend to join you if you’d enjoy company.

What if I feel self-conscious about exercising outside?

Some people feel too self-conscious to exercise in public. If that’s you, remember you don’t have to go to an actual gym or hit the park. There are so many online alternatives where you can do everything from strength training, pilates, yoga, indoor cycling, HIIT, and more from the comfort of your own home.

If time, confidence, or symptoms keep getting in the way, our guide to five common exercise barriers offers more practical ideas.

What if menopause symptoms make exercise difficult?

If symptoms are making activity difficult, keep a note of what happens and when. Our menopause questionnaire can help you organise your symptoms for a discussion, but it doesn’t replace an assessment by a healthcare professional.

Speak to your GP or menopause clinician about symptoms that keep getting in the way. They can check for other causes and discuss treatment, including HRT where appropriate. A physiotherapist can advise on adapting movement if pain or leaking is limiting you.

Emotional symptoms such as feeling self-conscious and low about your body image, particularly if it’s because of weight gain during the menopause, are incredibly common and can also put your off exercising. Likewise, hot flushes, loss of bladder control or pain through the pelvic region aren’t going to have you reaching for the lycra.

But don’t be defeated! Joining communities of other women who are going through the same is a powerful way to realise you are not alone. (Many of the women in my exercise classes carry cold packs for when the hot flushes arrive unexpectedly during a training session!). Remember, exercise helps to boost mood, promote sleep, and improve self-esteem: strong body, strong mind.

Getting support for low mood and anxiety

Low mood, anxiety, and depression can make it harder to be active. If symptoms persist or affect daily life, speak to your GP.

Treatment should reflect your needs. Talking therapies, antidepressants, and treatment for menopause symptoms may all have a role. HRT can help some menopause-related mood symptoms, while depression may need additional treatment.

Learning to enjoy exercise is great for the body and mind, and your social life, and with many years left of life, let’s make them fitter, stronger, and healthier.