Exercise Advice During Menopause

Regular exercise is one of the most effective ways to support your health during and after menopause. Alongside helping to manage common symptoms, staying active can improve bone health, muscle strength, cardiovascular fitness, pelvic floor function and overall wellbeing.

Many women are unsure which types of exercise are safe or beneficial during menopause, particularly if they are experiencing bladder leakage, pelvic organ prolapse or joint discomfort.

Pelvic health physiotherapy can help you exercise confidently by providing personalised advice based on your body, your symptoms and your goals.

Why is exercise important during menopause?

Hormonal changes during menopause can affect many areas of health, including:

• Muscle strength
• Bone density
• Joint health
• Balance
• Metabolism
• Pelvic floor function
• Cardiovascular health

Regular exercise can help reduce the impact of these changes while supporting both physical and mental wellbeing.

What type of exercise is recommended?

A balanced exercise programme should include:

Strength training

Resistance exercises help maintain muscle mass and support bone health.

Examples include:

• Free weights
• Resistance bands
• Bodyweight exercises
• Gym-based strength training

Weight-bearing exercise

Walking, hiking, dancing and stair climbing help maintain bone strength and reduce the risk of osteoporosis.

Cardiovascular exercise

Activities such as brisk walking, swimming, cycling or jogging support heart health and overall fitness.

Balance and mobility

Exercises that improve balance and flexibility can help reduce the risk of falls while maintaining mobility and confidence.

What if I have pelvic floor symptoms?

Some women reduce their activity because they experience:

• Urinary leakage
• Pelvic heaviness
• Prolapse symptoms
• Pelvic pain

These symptoms do not necessarily mean you should stop exercising.

Instead, a pelvic health physiotherapist can help identify which activities are suitable, how to modify your exercise programme if needed, and how to gradually return to higher-impact activities safely.

How can pelvic health physiotherapy help?

Your physiotherapist can assess:

• Pelvic floor muscle function
• Core strength
• Movement patterns
• Exercise technique
• Breathing and pressure management

Based on your assessment, you will receive an individual rehabilitation programme tailored to your lifestyle and fitness goals.

Treatment may include:

• Pelvic floor muscle training
• Core rehabilitation
• Progressive strengthening
• Return-to-running guidance
• Advice for gym-based exercise
• Strategies for managing prolapse or bladder symptoms during activity

Building confidence to stay active

There is no single "best" exercise programme for menopause. The right approach depends on your symptoms, medical history and personal goals.

Whether you are new to exercise or looking to return to higher-level sport, a personalised programme can help you exercise safely and confidently.

Supporting lifelong health

Exercise is one of the best investments you can make in your long-term health. Combined with expert pelvic health advice, it can help you remain strong, active and independent throughout menopause and beyond.

Our specialist pelvic health physiotherapists can assess your pelvic floor, discuss any symptoms you may be experiencing and help you develop a safe, effective exercise plan that works for you.